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