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