Friday 1.6.18
CrossFit
Front Squat with full grip
5 sets of 3 reps
Rest 2 minutes between sets
EMOM 24
1. 15/12 cal AB
2. 2 wall walks + AMRAP box jump-overs @ 24/20”
3. 15 kettlebell swings @ 24/16kg
4. AMRAP burpees
5.Rest
*score is total box jump-overs + burpees
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Olympic Lifting
In 12 minutes build to a heavy double halting snatch deadlift
*2 second hold in set up
2 second pause below knee
2 second pause above knee
2 second pause at hip
In 12 minutes build to a heavy set of the complex:
1 hang snatch high pull + 1 hang snatch + 1 snatch high pull + 1 snatch
In 12 minutes build to a heavy set of the complex:
1 hang snatch + 1 snatch