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