Friday 27.7.18
CrossFit
Bulgarian split squat
3 sets of 6 reps per leg
Rest 2 minutes between sets
Front-racked low box step-ups
3 sets of 6 reps per leg
Rest 90 seconds
*box at 2” lower than knee height
*scale to dumbbell step-ups, holding dumbbells down at your side
3 sets
AMRAP 2
60 seconds max effort box-facing burpee box jump-overs @ 24/20”
60 seconds max back squats @ 52.5/35kg
*from the floor
Rest 1 minute
AMRAP 2
Row for max cal
Rest 1 minute
Repeat
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Olympic Lifting
In 10 minutes build to a heavy triple snatch balance
In 12 minutes build to a heavy set of the complex:
1 high-hang snatch + 1 snatch + 1 overhead squat + 1 drop snatch
In 15 minutes build to a heavy triple snatch