Crossfit 90 – 18/05/2019

Warmup: (00:00 – 00:15): 3ds:
Stiegenhaus
5 Cossack Squats (per side)
10 Bottoms up KB Presses (per side)
20 WB Shots

Kettlebell Complex: (00:15 – 00:35)
1 clean + 1 push press + 1 squat + 1 renegade row LEFT
2 clean + 2 push presses + 2 squat + 2 renegade row LEFT.
…until 5, then switch to RIGHT side.

if KB touches the floor AND after you have done the complex:
3 lengths Farmers Walk with Heavy KB or handles. start and end each side with 8-10 Deadlifts.

Upper Body Strength: (00:35 – 01:00)
4 sets of:
3 legless Rope Climbs, followed immediately by:
Max Rep strict HSPU (Alternative: Box / Pike / seated presses)
Max Rep (weighted) Dips (Alternative: HR Pushups)

rest 2-3 min between sets.

Conditioning: (01:00 – 01:25)
WOD #1
In a 5:00 Window: 45/30 Calorie Assault Bike
Remaining Time: Max Overhead Squats (50/35)
Rest 2:00

WOD #2
In a 5:00 Window: 35/25 Calorie Assault Bike
Remaining Time: Max Hang Squat Cleans (70/50)
Rest 2:00

WOD #3
In a 5:00 Window: 25/20 Calorie Assault Bike
Remaining Time: Max Thrusters (60/45)

if time and strength left: Core Finisher 😉

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