Thursday 25.1.18

CrossFit

Snatch

EMOM 10

1.1 @ 80% of 1RM

*rest 10 seconds between reps

Every 90 seconds for 4 sets

10 overhead squats @ 42.5/30kg

*from the ground

**increase by 2 reps each set

10 rounds for time

5 hang squat cleans @ 60/42.5kg

5 shoulder to overhead

5 burpees over the bar

*every 3 minutes perform 150m run (including minute 0:00)

------------------------

Conditioning

EMOM 20

Odd: 12/8 cal AB or 16/11 cal row

Even: 1 clean & jerk @ 52.5/35kg

*increase C&J by 1 rep every round

Rest 5 minutes

AMRAP 15

24/20 cal row or 20/15 cal AB

10 toes to bar

2 wall walks

Max rep wall balls @ 9/6kg

*once you break on wall balls, return to start of row/AB cals

**score is total wall balls

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