Tuesday 22.10.19

CrossFit

6 sets

Set 1: 6 push press + 6 push jerk

Set 2: 5 push press + 5 push jerk

Set 3: 4 push press + 4 push jerk

Set 4: 3 push press + 3 push jerk

Set 5: 2 push press + 2 push jerk

Set 6: 1 push press + 1 push jerk

Rest exactly 60 seconds between sets

6 rounds

AMRAP 2

12/9 cal AB

5 devil’s press @ 22.5/15kg

Odd rounds: in remaining time max bench press @ 52.5/30kg

Even rounds: in remaining time max handstand push ups

Rest 1 minute between rounds

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

Conditioning

On a running clock

For time 3 rounds 25/20 cal row 24 wall balls @ 9/6kg 12 deadlifts @ 100/70kg *rest 1 minute between rounds

Rest 3 minutes

3 rounds 25/20 cal AB 16 front-racked dumbbell walking lunges @ 22.5/15kg 12 power cleans @ 60/42.5kg

*rest 1 minute between rounds

Rest 3 minutes

3 rounds 25/20 cal ski 12 box jumps @ 24/20” 12 shoulder to overhead @ 52.5/35kg *rest 1 minute between rounds

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