Thursday 1.2.18

CrossFit

Rear Foot Elevated Split Squat

3 sets of 8 reps per leg

Rest 2 minutes between sets

3 sets

B1. Single arm KB suitcase deadlift

10 reps per side

*use 2” deficit

B2. Tempo heels elevated goblet squats

10 reps @ 3131 tempo

10 rounds for time

5 toes to bar

10 front squats @ 35/25kg

20 double unders

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Conditioning

On an ascending ladder of 2s

AMRAP 18

2 box jumps @ 30/24”

2 toes to bar

2 deadlifts @ 100/70kg

2 handstand push ups

Rest 5 minutes

In teams of 2 – I-Go-You-Go

AMRAP 18

3 clean & jerk @ 60/42.5kg

6 pull ups

9 wall balls @ 9/6kg

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