Thursday 9.8.18

CrossFit

Squat Snatch

EMOM 10

1 squat snatch

*Start at 50% of your 1RM and add small weight every minute until you have reached a tough single

EMOM 6

1.1 squat snatch

*use 80% of heaviest weight achieved in EMOM 10

Every 4 minutes for 20 minutes (5 total sets)

30 air squats

12/10 cal AB

7 clean & jerk @ 60/42.5kg

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Conditioning

On a 35:00 running clock

AMRAP 14

1 mile run

In time remaining AMRAP

9 burpees

9 deadlifts @ 70/47.5kg

Immediately into

AMRAP 10

800m run

In time remaining AMRAP

7 burpees

7 hang power clean

Immediately into

AMRAP 6

400m run

In time remaining AMRAP

5 burpees

5 shoulder to overhead

Immediately into

AMRAP 3

100m run

In time remaining AMRAP

Clean & jerk