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

------------------------

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”

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Archive
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

ADDRESS

Unit 11c, Cartwright Industrial Estate, Stoke on Trent, ST3 2TE

CONTACT

FOLLOW

  • facebook
  • instagram
  • generic-social-link

©2016 by CrossFit Allied. Proudly created with Wix.com