Tuesday 14.1.20
CrossFit
4 sets
A1. Seated strict press
AMRAP @ 70-80% 1RM
*if you achieve less than 4 reps: go down in weight. If you achieve more than 10 reps go up in weight
Rest 15 seconds
A2. Dumbbell power cleans
10 reps @ 22.5/15kg
Rest 15 seconds
A3. Dumbbell push press
AMRAP @ moderate weight
*if you achieve less than 4 reps: go down in weight. If you achieve more than 10 reps go up in weight
Rest 15 seconds
A4. Strict pull ups
5 reps
Rest 90 seconds between sets
AMRAP 11
4 shoulder to overhead @ 60/42.5kg
8 pull ups
12 box jumps @ 24/20”
15 double unders
Cash out
3 sets
10 reverse curl to press
10 curl to reverse press
10 alternating shoulder/behind the neck press
*No rest between movements
Rest 2 minutes between rounds
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Conditioning
In teams of 3
AMRAP 14 - I-Go-You-Go 4 hang power clean & jerk @ 60/42.5kg 6 burpees over the bar 10/8 cal row
Immediately into
AMRAP 14 - I-Go-You-Go 3 box-facing burpee box jumps @ 24/20" 5 clean & jerk 10/7 cal AB
Immediately into
AMRAP 14 - I-Go-You-Go 3 deadlifts 3 hang power cleans 3 shoulder to overhead 10/8 cal ski