Friday 13.10.17

CrossFit

Zombie squat

5 sets of 5 reps

Rest 2 minutes between sets

EMOM 30

1. 15/12 cal AB

2. 10 wall balls @ 9/6kg + AMRAP box jump-overs @ 24/20”

3. 15 kettlebell swings @ 24/16kg

4. AMRAP burpees

5. Rest

*score is total box jumps + burpees

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Olympic Lifting

In 12 minutes establish a heavy halting clean deadlift

*pause at mid-shin, knee, and mid-thigh

In 12 minutes to establish heavy set of the complex:

1 clean pull + 1 squat clean

In 12 minutes establish a heavy single split jerk

*from the rack

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