Friday 15.12.17
CrossFit
Front Squat
5 sets of 6 reps with a 4 second descent
Rest 2 minutes between sets
Supinated grip bent-over row
3 sets of 8 reps
Rest 90 seconds between sets
*go heavier than 23.11.17
4 sets AMRAP 3 5 hang power cleans @ 42.5/30kg 5 front squats 5 burpees Rest 1 minute between sets
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Olympic Lifting
In 12 minutes build to a heavy set of the complex:
1 snatch balance + 1 overhead squat
*from the rack
In 12 minutes establish a heavy high hang squat snatch
(no dip)
In 12 minutes establish a heavy single power snatch