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