Tuesday 5.11.19
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 3
Wall balls @ 9/6kg
*at the top of each minute perform 3 devil’s press @ 22.5/15kg
Rest 1 minute
AMRAP 6
8 dumbbell hang power clean @ 22.5/15kg
8 dumbbell front squats
50’ dumbbell front-racked walk
Rest 1 minute
AMRAP 3
Devil’s press
*at the top of each minute perform 6 wall balls
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Conditioning
Every 7 minutes for 6 sets
150m run
18/12 cal AB
18/12 cal ski
18/12 cal row
15 wall balls @ 9/6kg 15 front-racked lunges @ 52.5/35kg