Friday 22.9.17

CrossFit

A1. Back-racked forward lunges

4 sets of 2-3 each leg

A2. Strict pull ups

4 sets of 2-3 reps

Rest 30-45 seconds between movements

Rest 2 minutes between sets

AMRAP 15

5 hang power cleans @ 52.5/35kg

5 shoulder to overhead

5 burpee box jumps @ 24/20"

*Complete 15 wall balls every 3 minutes, including minute 0

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Olympic Lifting

In 12 minutes build to a heavy snatch high pull

In 12 minutes build to a heavy set of the complex:

1 snatch balance + 1 overhead squat

*from the rack

In 12 minutes build to a heavy complex of

1 snatch pull + 1 snatch high pull + 1 snatch