Friday 14.9.18

CrossFit

Front squat

Every 2 minutes for 6 sets

2 reps @ 90% 1RM

Kettlebell front-racked drop lunge

3 sets of 8 reps per leg

Rest 15 seconds between legs Rest 60 seconds between sets

AMRAP 20

5 pull ups

10 push ups

20 plate overhead lunges @ 20/15kg

30 double unders

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Olympic Lifting

In 12 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 15 minutes build to a heavy single clean

In 10 minutes complete 3 sets of 8 good mornings

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