Friday 26.1.18

CrossFit

Front Squat

4 sets of 3 reps with a 4 second descent

Rest 2 minutes between sets

*go heavier than 10.1.18

For time

100ft dumbbell lunges @ 22.5/15kg

100 wall balls @ 9/6kg

100ft dumbbell lunges @ 22.5/15kg

100 kettlebell swings @ 24/16kg

100ft dumbbell lunges @ 22.5/15kg

*every time you break perform 2 wall walks

Cash-out

3 sets

45 second plank

Rest 15 seconds

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Olympic Lifting

In 12 minutes, establish a heavy set of the complex:

1 snatch high pull + 1 hang power snatch

In 12 minutes, establish a heavy set of the complex:

1 power snatch + 1 overhead squat + 1 squat snatch

In 12 minutes establish a heavy hang snatch

*power or full, athlete’s choice

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