Tuesday 29.10.19
CrossFit
Every 30 seconds for 7 minutes (14 sets)
3 push press @ 80-85% 1RM
3 sets
B1. Dumbbell overhead carry/dumbbell farmers walk
50ft @ AHAP
*farmers walk weight may be heavier than overhead
No rest
B2. Strict pull-ups
2 sets of max reps, no more than 15 second rest between sets
*use band if needed
Rest 90 seconds between sets
AMRAP 18
6 push jerk @ 60/42.5kg
7 burpee pull ups
10 kettlebell swings @ 32/24kg
150m run
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Conditioning
Every 6 minutes for 36 minutes (6 total sets)
Odd rounds:
15/10 cal AB
8 toes to bar
7 shoulder to overhead @ 60/42.5kg
Max cal row until 04:00
Even rounds:
15/10 cal AB
8 box jump-overs @ 24/20”
7 hang power cleans
Max cal ski until 04:00