Tuesday 17.12.19
CrossFit
Push Press
2 sets of 12 reps @ 40X1
2 sets of 10 reps @ 40X1
Rest 90 seconds between sets
AMRAP 3
Devil’s press @ 22.5/15kg
*at the top of each minute including 00:00 perform 10 dumbbell shoulder to overhead
Rest 1 minute
AMRAP 7
2 rounds
8 dumbbell hang power clean
8 dumbbell front squats
50’ dumbbell front-racked walk
-then-
1 rope climb @ 15’
Rest 1 minute
AMRAP 3
Dumbbell shoulder to overhead
* at the top of each minute including 00:00 perform 3 devil’s press
Cash-out
Accumulate 30 strict chin ups with a 4 second eccentric each rep
*you may use a band to maintain quality of tempo
------------------------
Conditioning
On a 43:00 running clock
00:00-10:00 1500/1300m row or 1400/1200m ski In remaining time AMRAP Macho Man @ 52.5/35kg Macho Man = 3 power cleans 3 front squats 3 push jerks
Rest 1 minute
11:00-20:00 1350/1150m ski or 1400/1200m row In remaining time AMRAP 5 pull ups 3 thrusters @ 22.5/15kg
Rest 1 minute
21:00-29:00 70/50 cal AB or 1300/1100m row In remaining time AMRAP 10 wall balls @ 9/6kg 3 clean & jerk
Rest 1 minute
30:00-37:00 1000/900m row or 900/800m ski In remaining time AMRAP 6 toes to bar 3 devil's press
Rest 1 minute
37:00-43:00 750/600m ski or 850/700m row In remaining time max bar-facing burpees over the bar