Tuesday, August 20th

August 20, 2019

Velocity 5:15am

 

AMRAP 20

500m row

25 DBL KB DL

50 plate z-press

0.75 bike

25 burpees

50 ab mat sit ups

 

REST 5 min

 

6 rounds 

15 sec hollow hold :  10 sec rest

 

CrossFit 6:15am

 

A. Deadlift

working sets:

1x10

1x8

1x6

2x3 

(increasing per set)

*take note of this same rep scheme from last week and try and make jumps from last week's weights

 

B. AMRAP 10

6 bent over barbell rows (95/65)

9 wall balls (20/14)

12 burpees over the bar

 

**target is 5-7 rounds**

 

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