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