Friday 6.7.18

CrossFit

Front Squat Clusters

4 sets of 1.1.1

Rest 10 seconds between singles

Rest 2 minutes between sets

Dumbbell box step ups

3 sets of 8 reps per leg

Rest 90 seconds between sets

*use knee-high box height and hold dumbbells down at your side

AMRAP 12

On an ascending ladder

2 4 6 8 10 etc

Front-racked lunges @ 42.5/30kg

Toes to bar

Box jump-overs @ 24/20”

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Olympic Lifting

Weightlifting Total

In 15 minutes build to a heavy single clean & jerk

In 15 minutes build to a heavy single snatch