Friday 7.7.17

CrossFit Front Squat 4 x 8 reps Rest 2 minutes between sets

3 sets

AMRAP 5

500m row

Then AMRAP in remaining time:

12 push press @ 42.5/30kg

6 push ups

Rest 2 minutes between sets Optional cash-out 2 sets 12-15 sit ups with med-ball overhead Rest 15 seconds 15-20 Russian twists Rest 15 seconds 30 second per side side plank (add weight if possible) Rest 90 seconds

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Olympic Lifting

12 minutes to establish a heavy set of the complex (from the rack): 1 push press + 1 push jerk + 1 split jerk

*re-rack and rest 10 seconds between each rep, not touch-and-go

12 minutes to establish a heavy set of the complex 1 clean pull + 1 hang squat clean + 1 front squat

12 minutes to establish a heavy single clean & jerk

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