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

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