Friday 19.10.18

CrossFit

Deadlift

4 sets of 8 reps

Rest 2 minutes between sets

4 rounds for time

500/400m row

9 hang power cleans @ 60/42.5kg

12 front-racked lunges

100ft farmers walk @ as heavy as possible

4 sets

30 seconds row

30 seconds recovery

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Olympic Lifting

In 12 minutes build to a triple press-from-receive

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

1 high-hang snatch + 1 snatch + 1 overhead squat + 1 drop snatch

Every 2:30 for 3 sets

10 reverse snow angels