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
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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