Friday 3.11.17

CrossFit

Front Squat

5 sets of 6 reps at 75% of 1RM

EMOM 8

Even: 5-8 toes to bar

Odd: 10 pistols (add weight if possible)

Every 2 minutes for 14 minutes (7 total sets)

12 burpees over the bar

6 power clean & jerk @ 60/42.5kg

*Sprint each round

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Olympic Lifting

In 12 minutes establish a heavy set of the complex:

3 snatch high pull + 1 muscle snatch

12 minutes to establish a heavy set of the complex:

1 snatch pull + 1 snatch high pull + 1 snatch

12 minutes to establish a heavy double hang snatch