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

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