Tuesday 17.9.19

CrossFit

6 sets

A1. Strict press with 4 second eccentric

3 reps @ 70-80% 1RM

No reset

A2. Bent over row with 4 second eccentric

3 reps

Rest 2 minute between sets

2 sets

B1. Arnold press

10-12 reps

No rest

B2. 3 way raise

10 reps per movement

Rest 90 seconds between sets

3 rounds for time

1 2 3 4 5

Shoulder to overhead @ 70/47.5kg

Wall walk

Burpee box jump-overs @ 30/24”

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Conditioning

AMRAP 12

8 thrusters @ 42.5/30kg

15/10 cal row

8 burpees over the rower

15/10 cal row

Rest 2 minutes between rounds

Rest 2 minutes

AMRAP 12

6 burpee box jump-overs @ 24/20”

12/8 cal ski

8 front squats @ 52.5/35kg

12/8 cal ski

Rest 2 minutes between rounds

Rest 2 minutes

AMRAP 12

6 clean & jerk @ 60/42.5kg

10/7 cal AB

4 clean & jerk

10/7 cal AB

Rest 2 minutes between rounds

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