Tuesday 3.12.19

CrossFit

Bench Press

5 sets of 4 reps

Rest 2 minutes between sets

*build weight to a tough set of 4 but not a 4RM

2 sets of max reps @ weight achieved above -15% with a 4 second eccentric each rep

Rest 90 seconds between sets

AMRAP 12

15 kettlebell swing @ 24/16kg

15 double unders

15 front-racked lunges @ 52.5/35kg

15 wall balls @ 12/9kg

Cash out

8 sets

30 seconds row for max distance

30 seconds rest

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Conditioning

Every 3 minutes for 4 sets

18/12 cal row

15 dumbbell hang power cleans @ 22.5/15kg

In remaining time max wall walks

Rest 3 minutes

Every 3 minutes for 4 sets

18/12 cal ski

10 toes to bar

In remaining time max devil’s press

Rest 3 minutes

Every 3 minutes for 4 sets

20/15 cal AB

15 dumbbell deadlifts

In remaining time max box-facing burpee box jump-overs @ 24/20”