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)