Tuesday 3.9.19

CrossFit

In 8 minutes build to a heavy triple push press

Immediately into

2 sets

Max unbroken reps push press @ 65% of the weight achieved

Rest 90 seconds between sets

The Seven

7 rounds for time

7 handstand push ups

7 thrusters @ 60/42.5kg

7 knees to elbow

7 deadlifts @ 110/75kg

7 burpees

7 kettlebell swings @ 32/24kg

7 pull ups

------------------------

Conditioning

Every 3 minutes for 12 minutes (4 total sets)

20/15 cal ski

10 box-facing burpee box jump-overs @ 24/20”

Immediately into

Every 3 minutes for 12 minutes (4 total sets)

200m run

6 devil’s press @ 22.5/15kg

Immediately into

Every 3 minutes for 12 minutes (4 total sets)

20/15 cal row

8 dumbbell thrusters

Immediately into

Every 3 minutes for 12 minutes (4 total sets)

20/15 cal AB

15 wall balls @ 9/6kg

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