Friday 7.12.18
CrossFit
Deadlift
5 sets of 6 reps
Rest 2 minutes between sets
AMRAP 20
10 thrusters @ 52.5/35kg
31 wall balls @ 9/6kg
20 box jump-overs @ 24/20”
18 cal AB/row
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Olympic Lifting
In 10 minutes build to a tough triple muscle snatch
In 12 minutes build to a fast double power snatch
*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
1 power snatch @ heaviest weight achieved above