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

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