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

------------------------

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

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Archive
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

ADDRESS

Unit 11c, Cartwright Industrial Estate, Stoke on Trent, ST3 2TE

CONTACT

FOLLOW

  • facebook
  • instagram
  • generic-social-link

©2016 by CrossFit Allied. Proudly created with Wix.com