Tuesday 7.3.17

CrossFit

EMOM 10 1 power snatch *start at 50% of your 1RM **add small weight every minute until you build to a tough single. EMOM 6 3 overhead squats (moderate weight, from the floor)

5 rounds for time 40 double unders 20 wall balls @ 9/6kg 10 deadlifts @ 100/70kg

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Conditioning EMOM 15 1. 9/6 cal AB 2. 20 Russian kettlebell swings 3. 40 seconds double KB front rack hold

AMRAP 10 25 double unders 7 hang squat cleans @ 52.5/35kg 2 wall walks Rest 5 minutes

AMRAP 10 10 wall balls @ 12/9kg 10 power cleans @ 52.5/35kg 10 cal row

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