Friday 15.9.17
CrossFit
A1. Back-racked forward lunges 4 sets of 3-4 each leg A2. Strict pull ups 4 sets of 3-4 reps Rest 30-45 seconds between movements Rest 2 minutes between sets *Try to go heavier than 31.8.17
EMOMish 16
Minute 1: 15/12 cal AB or 20/15 cal row
Minutes 2&3:
AMRAP 2
5 pull ups
5 push ups
5 air squats
Minute 4: 3-5 wall walks ------------------------
Olympic Lifting
In 12 minutes establish a heavy triple clean high pull
In 12 minutes establish a heavy set of the complex 2 power clean + 2 front squat + 1 squat clean + 1 split jerk
In 12 minutes establish a heavy single power clean