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