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