Friday 16.11.18

CrossFit

Front Squat

1 set of 6 reps

1 set of 3 reps

1 set of 6 reps

1 set of 3 reps

1 set of 6 reps

*All reps @ 2111 tempo

Rest 2 minutes between sets

3 rounds for times 20/15 cal AB 15 kettlebell swings @ 24/20" 10 burpee box jumps @ 24/20" 15 front squats @ 42/30kg 300/250m row

Rest 2 minutes between rounds

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Olympic Lifting

In 10 minutes build to a tough triple drop snatch

In 12 minutes build to a triple snatch

*hold a 2 second pause in the catch on the last rep

*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 snatch @ heaviest weight achieved above