Friday 5.10.18

CrossFit

Deficit back-racked reverse lunges

4 sets of 10 reps per leg

Rest 2:30 between sets

5 rounds

AMRAP 3

20/15 cal AB

10 air squats

8 toes to bar

In remaining time max dumbbell burpee to press @ 22.5/15kg

Rest 90 seconds between rounds

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Olympic Lifting

In 12 minutes build to a tough triple high-hang muscle snatch

In 15 minutes build to a heavy set of the complex:

3 position snatch pull + high-hang power snatch + 1 power snatch

Every 2:30 for 3 sets

10 single-arm trap raise

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