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

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