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


------------------------


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

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