Friday 30.6.17
CrossFit Deadlift 1 set of 6 reps 1 set of 5 reps 1 set of 4 reps 1 set of 5 reps 1 set of 4 reps 1 set of 3 reps
Rest 90 seconds between sets
Build weight to a tough triple, second wave heavier than first
For time 21 15 9
Cal row
Wall balls @ 9/6kg
Directly into
18 12 6
Pull ups
200m run between sets
Directly into
12 9 6
Cal row
Burpees over the rower
------------------------
Olympic Lifting
In 12 minutes, establish a heavy single snatch high pull *build up from sets of 5, 3, 2 and then singles
In 12 minutes, establish a heavy single overhead squat *build up from sets of 5, 3, 2 and then singles
In 12 minutes, establish a heavy double squat snatch