Friday 20.7.18

CrossFit

4 sets

A1. Deficit back-racked reverse lunge

8 reps per leg

*use 4” deficit

Rest 30 seconds

A2. Banded side steps

15 reps per leg

Rest 90 seconds between sets

AMRAP 30

60 seconds max cal AB

Rest 30 seconds

60 seconds max dumbbell snatch @ 22.5/15kg

Rest 30 seconds

60 seconds max cal row

Rest 30 seconds

60 seconds max dumbbell burpee to press

Rest 30 seconds

60 seconds max double unders

Rest 30 seconds

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Olympic Lifting

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

1 pause front squat + 1 double bounce front squat + 1 fast front squat

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

1 clean lift-off (to the knees with two-second pause) + 1 clean + 1 front squat

In 15 minutes build to a heavy triple squat clean

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