Friday 17.11.17

CrossFit

Push Press

5 sets of 5 reps

Rest 2 minutes between sets

Every 90 seconds for 4 sets

Back-racked reverse lunges

5 reps per leg

*Go heavier than 2/11/17

For time

25/18 cal AB or 40/25 cal row

30 dumbbell power clean @ 22.5/15kg

25/18 cal AB

25 dumbbell push jerk

25/18 cal AB

20 dumbbell front squat

25/18 cal AB

15 dumbbell thrusters

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Olympic Lifting

In 12 minutes, establish a heavy set of the complex

1 snatch balance + 1 overhead squat

*from the rack

In 12 minutes, establish a heavy set of the complex

1 halting snatch deadlift + 1 snatch pull

In 12 minutes establish a heavy set of the complex:

1 power snatch + 1 hang squat snatch

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