Thursday 21.12.17
CrossFit
Deficit back-racked reverse lunges
4 sets of 10 reps per leg
Rest 2 minutes between sets
*Stand on 20kg plate - can perform 10 reps on one side then 10 on the other, or alternate legs: athlete's choice
EMOM 8
Odd: 8-10 toes to bar
Even: 20-30 double unders
For time
50 squat cleans @ 60/42.5kg
*every 90 seconds perform 5 pull ups
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Conditioning
In teams of 4, 1 person working at a time
40 rounds total (10 each)
10/8 cal AB SPRINT (30 second cap)
10 thrusters @ 35/25kg
5 burpees
*Red-line every round: DO NOT pace!
*45 minute time cap