Thursday 21.9.17
CrossFit
Every 90 seconds for 7 sets
1 high-hang snatch + 1 hang snatch + 1 snatch (from the floor)
*build as you go
Every 90 seconds for 5 sets
3 snatch pull
*build as you go
Every 2 minutes for 16 minutes (8 sets)
15/12 cal row
10 Russian kettlebell swings @ 32/24kg
5 burpees
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Conditioning
In teams of 2 – I-Go-You-Go Style
AMRAP 10
15 wall balls
10 cal AB
Rest 5 minutes
Every 2 minutes for 24 minutes (12 sets)
8 burpee box jump-overs @ 24/20”
8 hang power snatch @ 35/25kg
8 thrusters
*if you complete the round in the 2 minute window, you earn another round. Continue until you are unable to complete a round in 2 minutes. Maximum number of rounds = 12. Your score is total rounds and reps completed
**If you fail to complete a round, sit out the next round and lower your weights so you can complete the next rounds.