Friday 15.2.19

CrossFit

3 sets

A1. Bench Press

6 reps @ 41X1 tempo

A2. Chin ups

6 reps @ 41X1 tempo

A3. Banded face pulls

10 reps

AMRAP 15

30 double unders

15 double dumbbell snatch @ 22.5/15kg

*at 5:00 and 11:00 perform 3 Rounds of dumbbell DT

1 round of DT = 12 deadlifts, 9 hang power cleans, 6 push jerk

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Olympic Lifting

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

1 high hang muscle snatch + 1 snatch grip behind the neck press

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

1 hang snatch + 1 snatch + 2 overhead squats

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

1 low hang power snatch (start from the floor, not from the top down) + 1 overhead squat

*low hang = below the knee

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