Friday 20.4.18

CrossFit

Bench Press

In 12 minutes build to today’s heavy single

IYTUs

3 sets of 10 reps per letter

Rest 60 seconds between sets

AMRAP 20

300m run

6 burpee box jumps @ 30/24”

8 dumbbell hang clean & jerk @ 22.5/15kg

6 burpee box jumps

300m run

Rest 90 seconds between rounds

*sprint each effort

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Olympic Lifting

In 12 minutes establish a tough set of 6 snatch lift-offs (floor to below knee)

In 12 minutes establish a heavy set of the complex:

3 snatch pulls + 1 snatch

In 12 minutes build to a heavy single power snatch

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