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