Friday 21.9.18
CrossFit
EMOM 10
1 front squat
*Start at 80% of current 1RM and try to build small every minute until failure
3 rounds for max reps
60 seconds each station
Burpees
Wall balls @ 9/6kg
Deadlift @ 52.5/35kg
Medball sit-ups
Hang power clean @ 52.5/35kg
Rest 1 minute between rounds
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Olympic Lifting
In 12 minutes build to a heavy double snatch balance
*focus on extension, footwork and controlling the weight
In 15 minutes build to a heavy single snatch
In 10 minutes complete 3 sets of 50ft duck walk with plate overhead