Tuesday 7.1.20
CrossFit
4 sets
A1. Push press
8 reps with a 4 second eccentric each rep
No rest
A2. Dumbbell rows
8 reps with a 2 second eccentric and pause at the bottom each rep
Rest 90 seconds between sets
2 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
Every 4 minutes for 4 sets
200m run
20 kettlebell swing @ 24/16kg
In remaining time max shoulder to overhead @ athlete’s choice
*no rest between rounds
Score is total output (reps x weight)
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Conditioning
Every 2 minutes for 5 sets
10 thrusters @ 35/25kg
10 burpees over the bar
Rest 2 minutes
Every 2 minutes for 5 sets
13/10 cal row
5 dumbbell clean & jerk @ 22.5/15kg
Rest 2 minutes
Every 2 minutes for 5 sets
13/10 cal ski
5 power snatch @ 35/25kg
Rest 2 minutes
Every 2 minutes for 5 sets
12/9 cal AB
9 dumbbell deadlifts @ 22.5/15kg
Aim to increase each movement by one rep each round