Friday 10.11.17

CrossFit

Front Squat

5 sets of 6 reps at 78% of 1RM

AMRAP 4

500m row

10 burpee box jump-overs @ 24/20”

20 toes to bar

30 shoulder to overhead @ 52.5/35kg

40 kettlebell swings @ 24/16kg

50 double unders

Rest 3 minutes

AMRAP 6

500m row

10 burpee box jump-overs @ 24/20”

20 toes to bar

30 shoulder to overhead @ 52.5/35kg

40 kettlebell swings @ 24/16kg

50 double unders

Rest 3 minutes

For time

500m row

10 burpee box jump-overs @ 24/20”

20 toes to bar

30 shoulder to overhead @ 52.5/35kg

40 kettlebell swings @ 24/16kg

50 double unders

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Olympic Lifting

In 12 minutes establish a moderate double jerk balance (from the rack)

In 12 minutes establish a heavy set of the complex:

1 high hang clean + 1 hang clean + 1 clean

In 12 minutes establish a heavy clean & jerk