Tuesday 15.10.19

CrossFit

4 sets

A1. Push press

1 set of 3 reps @ 70%

1 set of 3 reps @ 80%

1 set of 3 reps @ 85%

1 set of max reps @ 90% immediately into max reps @ 65%

No rest

A2. Lateral dumbbell raises

12-15 reps per arm

*go to failure

Rest 90 seconds between sets

On a running clock

00:00-12:00

AMRAP 12

15 shoulder to overhead @ 60/42.5kg

30 deadlifts

60 wall balls @ 9/6kg

20 front-racked lunges

12:00-13:00

Rest

13:00-16:00

Row for max cal

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

Conditioning

EMOM 6

12/9 cal row

Rest 1 minute

EMOM 6

8 dumbbell snatch @ 25/17.5kg

8 box jumps @ 24/20"

*perform both movements in the same minute

**add 1 snatch each minute

Rest 2 minutes

EMOM 6

13/10 cal AB

Rest 1 minute

EMOM 6 (in the same min)

5 dumbbell thruster @ 22.5/15kg

5 burpee box jumps @ 24/20"

*perform both movements in the same minute

**add 1 thruster each minute

Rest 2 minutes

EMOM 6

14/11 cal ski

Rest 1 minute

AMRAP 6

Max effort dumbbell clean & jerk

*at the top of each minute perform 15 double unders

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