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
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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