Tuesday 1.10.19

CrossFit

5 sets

A1. Front squat

3 reps @ 70% 1RM

No rest

A2. 15/10 cal AB

Sprint!

Rest 1 minute between sets

Directly into

5 sets

B1. Bench press

3 reps @ 75% 1RM

No rest

B2. 15/10 cal row

Sprint!

Rest 1 minute between sets

Directly into

5 sets

C1. Deadlift

3 reps @ 70% 1RM

No rest

C2. 15/10 cal ski

Sprint!

Rest 1 minute between sets

AMRAP 6

10 20 30 40 50 60 70

Double unders

Abmat sit ups

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

Conditioning

4 sets

AMRAP 90 seconds

5 bar-facing burpees over the bar

5 front squats @ 60/42.5kg

5 pull ups

Rest 30 seconds

AMRAP 90 seconds

6 hang power cleans

8 box jump-overs @ 24/20"

10 wall balls @ 9/6kg

Rest 30 seconds

AMRAP 90 seconds

3 clean & jerk

6 toes to bar

9 air squats

Rest 30 seconds

AMRAP 90 seconds

3 thrusters

6 box-facing burpee box jump-overs

9 abmat sit ups

Rest 2:30 between sets

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