Building the engine is part of the fun
21/6/19
Strength
Strict press 3-3-3-3 @ 82-85%
Conditioning
Complete as many rounds as possible in 12 mins of:
Row, 300/250 m
20 Single Arm Dumbbell Push Press, 20/15 kg
20 Dumbbell Box Step Overs, 20/15 kg
Thanks to CrossFit Invictus for this little number.
Strict Press 5-5-5-5-5
15-12-9 reps, for time of:
Strict Handstand Push-up
Strict Pull-up
Strict Ring Dip
Not for time but for quality
Every 4 mins for 20 mins do:
20/16 Assault Bikes
7 Strict Press, 70% 1RM
Every 4 mins for 20 mins do:
20/16 Assault Bike Calories
5 Push Press, 79% 1RM
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep
Strength
Press 5-5-5-5-5
Conditioning
For time: 50 Assault Bike Calories
Strength
Strict Press 10-10-10
Coditioning
5 rounds for time of:
12 Burpees
35 Double Unders
Strength
Strict Press 3-3-3-3-3
Conditioning
Complete as many rounds as possible in 7 mins of:
10 Sumo Deadlift High-pulls, 135/95 lbs
10 Push Press, 135/95 lbs
Strength
Strict Press 3-3-3-3-3
then
Deadlift 3-3-3-3-3
Conditioning
5 rounds for max reps of:
Run 400 m
max rep Toes-to-bars
Strength
Strict Press 5-5-5-5-5
then
Push Press 3-3-3
Conditioning
For time:
75 Double Unders
30 Clean & Jerks 62.5/42.5 kg
75 Double Unders
Strength
Strict Press 5-5-5-5-5
Conditioning
AMRAP 10 mins of:
15 Kettlebell Swings 24/16 kg
1 Rope Climb
15 Row Calories
