Tuesday 21.11.17

CrossFit

Snatch

EOMOM 14

2 sets of 5 reps @ 70% of 1RM

2 sets of 3 reps @ 75% of 1RM

3 sets of 1 rep @ 80%+ of 1RM

*squat snatch

Every 15 seconds for 3:30 (15 sets)

2 reps power snatch @ 70% of 1RM

AMRAP 10

10 dumbbell snatch @ 22.5/15kg

10 box jump-overs @ 24/20”

20 double unders

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Conditioning

EMOM 12

Odd: 10 thrusters @ 42.5/30kg

Even: 10 kettlebell swings @ 32/24kg

Rest 3 minutes

EMOM 14

Odd: 45 sec row for max distance

Even: 10 wall balls @ 12/9kg

Rest 3 minutes

Every 3 minutes for 15 minutes 

150m row

5 thrusters @ 42.5/30kg

10 kettlebell swings @ 24/16kg

12 wall balls @ 9/6kg