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