Friday 15.6.18

CrossFit

Front Squat Clusters

4 sets of 4.4.4 reps

Rest 20 seconds between clusters

Rest 2 minutes between sets

Every 2 minutes for 6 minutes (3 total sets)

60 seconds front-racked kettlebell wall sit @ as heavy as possible

EMOM 10

4 box jumps @ 24/20” + 10 kettlebell swings @ 24/16kg

*add 1 rep each minute until you can’t complete a round within 50 seconds

Rest 5 minutes

Every 2 minutes for 8 minutes (4 total sets)

300m run

------------------------

Olympic Lifting

In 12 minutes build to a heavy double snatch balance

*from the rack

In 12 minutes build to a heavy set of the complex:

1 high hang snatch + 1 snatch + 1 overhead squat + 1 drop snatch

In 12 minutes build to a heavy double snatch

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Archive
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

ADDRESS

Unit 11c, Cartwright Industrial Estate, Stoke on Trent, ST3 2TE

CONTACT

FOLLOW

  • facebook
  • instagram
  • generic-social-link

©2016 by CrossFit Allied. Proudly created with Wix.com