Thursday 7.3.19
CrossFit
1 + ¼ front squat
4 sets of 3 reps
Rest 2 minutes between sets
AMRAP 25
12/10 cal row
2 box jump-overs @ 24/20”
4 push press @ 52.5/35kg
8 burpees over the bar
4 push press
2 box jump-overs
Rest 1 minute between rounds
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Olympic Lifting
Every 2 minutes for 4 sets
6 paused clean deadlift
*pause at knee for 2 seconds
In 12 minutes build to a heavy double hang clean
*In between sets perform 4 tall box jumps to reinforce proper leg drive. You want to feel that same leg drive when you go to clean
In 12 minutes build to a heavy set of the complex:
1 clean pull + 1 clean