Tuesday 10-16-18

I know not age, nor weariness, nor defeat.
— Rose Kennedy

CrossFit

Strength

1) Work to 1RM Squat Clean

2) 8 min EMOM:

3x Squat Clean @ 60-70% of part (1)

Conditioning

5 min AMRAP:

4x pull ups

6x Weighted burpee step ups @ 25#/15# DBs

8x KB swings

-rest 2 min-

5 min AMRAP:

4x pull ups

6x DB Push Press @ 35#/25#

8x KB swings

Recovery

1-2 minutes each:

OH wall stretch

Bretzl

Ski Conditioning

1) 4 Rounds

12x Deadlift

12x double foot hop over bar

12x sit ups

2) 4 Rounds

30 sec wall sit

45 sec SkiErg sprint

Rest to recovery

3) 5 Rounds

20 sec DB Thrusters

20 sec DB hold in squat

20 sec rest