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