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”