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
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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