Tuesday 8.10.19
CrossFit
4 sets
A1. Push press
1 set of 5 reps @ 65%
1 set of 5 reps @ 75%
1 set of 5 reps @ 80%
1 set of max reps @ 85% immediately into max reps @ 60%
No rest
A2. Dumbbell bent-over row
8 reps per each arm
No rest
A3. Double unders
30-50 reps
Rest 90 seconds between sets
AMRAP 5
60/40 cal row
In remaining time max burpees over the rower
Rest 1 minute
AMRAP 4
40/30 cal row
In remaining time max dumbbell snatch @ 22.5/15kg
Rest 1 minute
AMRAP 3
30/20 cal row
In remaining time max dumbbell thrusters
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Conditioning
AMRAP 3
5 burpee pull ups
10 thrusters @ 42.5/30kg
20 front-racked lunges
25 toes to bar
30 shoulder to overhead
35 hang power cleans
40 kettlebell swings @ 24/16kg
50 wall balls @ 9/6kg
500m row
Rest 90 seconds
AMRAP 6
Repeat
Rest 90 seconds
AMRAP 9
Repeat
Rest 90 seconds
For time
Repeat to completion