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