Thursday 22.2.18

CrossFit

Front squat

Build to a heavy single in 12 minutes

EMOM 24

1. 15-18 wall balls @ 9/6kg

2. 13/10 cal AB

3. 7 hang power cleans + 5 front squats + 3 shoulder to overhead @ 52.5/35kg

4. 20/15 cal row

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Olympic Lifting

In 12 minutes build to a heavy single muscle snatch

In 12 minutes build to a heavy set of the complex

1 power snatch + 1 hang power snatch + 1 high hang power snatch

In 12 minutes establish a heavy set of the complex:

1 power snatch + 2 overhead squats

*if doing 18.1 tomorrow, keep weights light and work on technique and positions

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