Friday 2.2.18
CrossFit
EMOM 12
Odd: 1 squat clean + 3 shoulder to overhead
Even: 3 squat clean + 1 shoulder to overhead
*build weight across
Every 4 minutes for 16 minutes (4 sets)
200m run
15 burpees
In remaining time, max hang snatch
*athlete chooses snatch weight
**score is total reps x weight
***no rest between rounds
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Olympic Lifting
Every 90 seconds for 9 minutes (6 sets)
1 dead stop front squat
*5 second pause at bottom of squat
**build as you go from 60% of front squat 1RM
EOMOM 10
60 seconds front rack hold
*build as you go from 75% of front squat 1RM
In 12 minutes establish a heavy single power clean