Friday 9.11.18

CrossFit

4 sets

A1. Back-Racked reverse lunges

6 reps per leg

Rest 30 seconds

A2. 60 seconds max effort jumping lunges

Rest 2 minutes between sets

Every 4 minutes for 20 minutes (5 total sets)

15/12 cal AB

20 kettlebell swings @ 24/16kg

10 burpees

------------------------

Olympic Lifting

In 10 minutes build to a tough triple in clean high pull

In 12 minutes build to a triple clean

*Not touch-and-go

**focus on bar speed, don't increase weight if you fail reps or technique is not smooth

Every 3 minutes for 5 sets

3 cleans @ heaviest weight achieved above

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Archive
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

ADDRESS

Unit 11c, Cartwright Industrial Estate, Stoke on Trent, ST3 2TE

CONTACT

FOLLOW

  • facebook
  • instagram
  • generic-social-link

©2016 by CrossFit Allied. Proudly created with Wix.com