Tuesday 17.7.18

CrossFit

Snatch

Every 2 minutes for 4 minutes

5 reps @ 70% of 1RM

Every 2 minutes for 4 minutes

3 reps @ 75%

Every 2 minutes for 4 minutes

1 rep @ 80%

Rest 2 minutes

Every 2 minutes for 6 minutes

10 reps @ 55%

For time

3 6 9 12 9 6 3

Hang squat clean @ 52.5/35kg

Bar-facing burpees over the bar

*16 minute time cap

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Conditioning

AMRAP 5

Calorie AB

Rest 1 minute

AMRAP 10

40 double unders

20 dumbbell snatch @ 22.5/15kg

Rest 1 minute

AMRAP 5

Calorie row

Rest 1 minute

AMRAP 10

5 dumbbell clean & jerk @ 22.5/15kg

10 box jumps @ 24/20”

10 wall balls @ 9/6kg

Rest 1 minute

AMRAP 5

Calorie AB