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
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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