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