Friday 16.6.17

CrossFit

Front Squat Build to a heavy single in 12-15 minutes. Rest as needed.

EMOM 16

1: 10 shoulder to overhead @ 52.5/35kg

2: 14/10 cal AB

3: 10 front squats @ 52.5/35kg

4: 15/12 cal row

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Olympic Lifting

Muscle snatch Build to a heavy single – start at sets of 3, building up in weight and down in reps

12 minutes to establish heavy double hang squat snatch

Front squat 5 sets of 2 reps – build up for 3 sets then stick weight for final 2 sets.

Immediately followed by 5 hang snatch high pull

*These two movements are to be performed back to back as a super-set.

**Rest about 1 minute between movements and 2 minutes between sets