Tuesday 26.11.19

CrossFit

3 sets A1. Close grip bench press 6 reps with a 4 second eccentric each rep *pause 1” off the chest Rest 30 seconds A2. Weighted chin up 5 reps with a 4 second eccentric each rep Rest 30 seconds A3. Single arm dumbbell row 8 reps per arm @ 30X2 tempo Rest 90 seconds between sets


2 rounds

AMRAP 4

3 pull ups

6 dumbbell clean & jerk @ 22.5/15kg

9 air squats

Rest 1 minute

AMRAP 4

3 handstand push ups

6 dumbbell thrusters

9 air squats

*scale HSPU to 2 wall walks

Rest 1 minute

Repeat

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Conditioning

4 rounds for total reps AMRAP 1:45 250/200m row or 20/15 cal AB In remaining time max push press @ 35/25kg

Rest 90 seconds

AMRAP 1:45 250/200m row or 20/15 cal AB In remaining time max overhead squats

Rest 90 seconds

AMRAP 1:45 250/200m row or 20/15 cal AB In remaining time max burpee box jumps @ 24/20”

Rest 90 seconds

Repeat

Alternate between row and AB each round (not each interval - complete the 3 intervals then switch)

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