Thursday 21.3.19

CrossFit

Incline bench press

3 sets of 10 reps

Rest 2 minutes between sets

EMOMish 20

1: 20/15 cal row or 18/14 cal ski

2, 3 & 4:

AMRAP 3

2 devil’s press @ 22.5/15kg

10 box jump-overs @ 24/20"

5: 10 burpees

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Olympic Lifting

In 10 minutes build to a heavy set of the Enderton front squat complex:

1 paused front squat + 1 double bounce front squat + 1 front squat

In 12 minutes establish a heavy double high hang clean

*no dip: pop & drop!

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

1 hang clean + 1 front squat + 1 clean + 1 front squat

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