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

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