Tuesday 17.3.20

CrossFit

Overhead squat

Every 90 seconds for 6 sets

2 sets of 5 reps

2 sets of 3 reps

2 sets of 1 rep


Every 2:30 for 4 sets

50’ dumbbell walking lunge

Set 1: single arm overhead

Set 2: front-racked

Set 3: farmers hold

Set 4: double arm overhead


AMRAP 3

20 hang power snatch @ 42.5/30kg

10 burpee box jump-overs @ 24/20”

20 thrusters

10 burpee box jump-overs @ 24/20”

20 hang power clean

10 burpee box jump-overs @ 24/20”

20 overhead squats

10 burpee box jump-overs @ 24/20”

20 chest to bar pull ups


Rest 2 minutes


AMRAP 6

Repeat


Rest 2 minutes


AMRAP 9

Repeat


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


Conditioning


Every 5 minutes for 8 sets

Odd rounds:

40/30 cal AB

8 box-facing burpee box jump-overs @ 30/24”

7 clean & jerk @ 60/42.5kg


Even rounds:

500/450m row

8 box-facing burpee box jump-overs

3 rope climbs @ 15’


After round 4 do the movements in reverse:

Odd rounds:

7 clean & jerk

8 box-facing burpee box jump overs

40/30 cal AB


Even rounds:

3 rope climbs

8 box-facing burpee box jump-overs

500/450m row

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