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.

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