Friday 25.8.17

CrossFit A1. Back-racked forward lunges 4 sets of 5-6 each leg A2. Strict pull ups 4 sets of 5-6 reps Rest 30-45 seconds between movements Rest 2 minutes between sets

AMRAP 12 5 front squats @ 42.5/35kg 5 push press 5 push ups *complete 100m run every 3 minutes including minute 0

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Olympic Lifting

A. 12 minutes to establish a heavy set of the complex: 1 snatch pull - 5 second rest - 1 squat snatch

B. 12 minutes to establish a heavy set of the complex 1 power snatch + 1 squat snatch + 1 hang squat snatch + 1 snatch balance + 1 overhead squat

C. 12 minutes to establish heavy single squat snatch

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