Friday 13.7.18

CrossFit

Bulgarian split squat

4 sets of 8 reps per leg

Rest 2 minutes between sets

Front-racked box step-ups

3 sets of 8 reps per leg

Rest 90 seconds

*box at knee height

*scale to dumbbell step-ups, holding dumbbells down at your side

Every 4 minutes for 20 minutes (5 total sets)

12/10 cal AB

8 burpee box jump-overs @ 24/20”

5 front squats @ 52.5/35kg

10 front-racked lunges

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Olympic Lifting

In 10 minutes build to a heavy set of the complex:

1 snatch lift-off + 1 snatch pull + 1 muscle snatch 

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

3-position snatch pull + 1 hang power snatch + 1 power snatch 

In 15 minutes build to a heavy triple power snatch

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