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

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