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