Friday 1.12.17


Push jerk

5 sets of 2 reps

Rest 2 minutes between sets

*try to go heavier than 9.11,17

Overhead Squat

Build to a heavy single in 10 minutes

For time

400m run

20 shoulder to overhead @ 60/42.5kg

30 box jump-overs @ 24/20”

20 squat cleans

30 abmat sit-ups

20 back squats

30 double unders

500/400m row


Olympic Lifting

In 12 minutes build to a heavy triple snatch grip deadlift

In 12 minutes build to a heavy set of the complex:

2 snatch high pull + 1 power snatch

In 12 minutes establish a heavy double power snatch

*must be touch-and-go

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square


Unit 11c, Cartwright Industrial Estate, Stoke on Trent, ST3 2TE



  • facebook
  • instagram
  • generic-social-link

©2016 by CrossFit Allied. Proudly created with