Thursday 27.2.20

CrossFit

Bench Press

6 sets of 10 reps

Rest 75 seconds between sets

*use same weight for all sets, aim to go heavier than last week by 2.5-5kg

3 sets

B1. Seated Z press

8 reps @ 30X1 Tempo

No reset

B2. Standing tricep extension

10 reps with single dumbbell

No rest

B3. Chin ups

5 reps

Rest 60 seconds between sets

AMRAP 12

25 double unders

10 push press @ 35/25kg

25 double unders

10 sumo deadlift high pull

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Olympic Lifting

Every 90 seconds for 6 sets

3 snatch high pull + 1 muscle snatch

Every 90 seconds for 7 sets

1 snatch pull + 1 hang power snatch + 1 power snatch

Every 75 seconds for 10 sets

1.1 snatch

*power or squat

**rest 10 seconds between reps