Tuesday, September 24th

September 24, 2019

Velocity

AMRAP 12

Row 80/70 cals

30 sumo DB squats

40 banded pull aparts

30 sec wall sit

 

REST 5 min 

 

AMRAP 12

Bike 60/50 cals

30 skater jumps

40 DBL KB deadlifts 

30 TRX chest press

 

 

CrossFit

 

A. Barbell

Bench Press : 4x6 (across weight)

Accessory: 2 x 10-15 front DB raises

 

B. Conditioning

Tabata + (10 rounds instead of 8: 25 sec on : 10 sec off

 

A. alternate between:

z-press(45/35)

mtn climbers

 

---- REST 2 min  ----

 

B. alterante between:

barbell thrusters(45/35)

burpees

 

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