Friday 2.11.18
CrossFit
Deadlift
5 sets of 4 reps
Rest 2 minutes between sets
For time 600/500m row 10 burpees over the bar 20 toes to bar 30 sumo deadlift high pull @ 35/25kg 40 wall balls @ 9/6kg 50 double unders
Rest 3 minutes
50 double unders 40 wall balls 30 sumo deadlift high pull 20 toes to bar 10 burpees over the bar 600/500m row
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Olympic Lifting
In 10 minutes build to a tough set of 5 hang snatch high pulls
In 12 minutes build to a tough triple power snatch
*Not touch-and-go
**focus on bar speed, don't increase weight if you fail reps or technique is not smooth
Every 2 minutes for 5 sets
3 power snatch @ heaviest weight achieved above