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