Friday 22.6.18

CrossFit

Rear foot elevated Romanian deadlift

4 sets of 8 reps per leg

Rest 2 minutes between sets

EMOM 10

Odd: 15 wall balls @ 9/6kg

Even: 15 kettlebell swings @ 24/16kg

*if you have done this before aim for 16 reps each set

On a 6:00 clock

3 minute row for max cal

In remaining time AMRAP

10 dumbbell snatch @ 22.5/15kg

20 air squats

Rest 60 seconds

On a 4:00 clock

2 minute row for max cal

In remaining time AMRAP

8 dumbbell snatch

16 air squats

Rest 60 seconds

On a 2:00 clock

1 minute row for max cal

In remaining time

6 dumbbell snatch

12 air squats

*2 scores - total cals rowed and total rounds and reps

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Olympic Lifting

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

1 press from split + 1 jerk balance

*from the rack

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

1 behind the neck jerk + 1 power jerk + 1 jerk

*from the rack

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

1 power clean + 2 jerks