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

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