Friday 20.10.17

CrossFit

Front Squat

5 sets of 8 reps at 70% of 1RM

EMOM 8

Even: 5-8 toes to bar

Odd: 20-30 double unders

AMRAP 10

100m run

12 dumbbell snatch @ 22.5/15kg

4 handstand push ups

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Olympic Lifting

In 12 minutes establish a heavy snatch grip deadlift + snatch pull

In 12 minutes establish a heavy drop snatch

*drop snatch is similar to snatch balance, but no dip is allowed. Simply drop under the bar into a squat

In 12 minutes establish a heavy single snatch