Friday 1.2.19

CrossFit

3 sets

A1. Paused close grip bench press @ 22X1 tempo

6 reps

*pause 1” off the chest then explode up

Rest 30 seconds

A2. Strict pull ups

5 reps

Rest 30 seconds

A3. Upright Row

10 reps

Rest 2 minutes between sets

5 rounds

AMRAP 3

15/10 cal AB

10 deadlifts @ 85/65kg

6 handstand push ups

In remaining time row for max cal row

Rest 2 minutes between rounds

-----------------------

Olympic Lifting

In 12 minutes build to a heavy set of the complex:

1 snatch balance + 1 overhead squat + 1 snatch balance

*pause in the bottom of each squat for 3 seconds

In 12 minutes build to a heavy set of the complex:

1 hang power snatch + 1 overhead squat + 1 hang power snatch

In 12 minutes build to a heavy set of the complex:

1 snatch lift-off + 1 snatch

*In between sets perform 3 tall box jumps to reinforce proper leg drive

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Archive
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square