Thursday 28.3.19

CrossFit

3 sets

A1. Back-racked reverse lunge 6 reps per leg

Rest 30 seconds

A2. “A” Squat

20 reps as fast as possible

Rest 90 seconds between sets

5 founds

AMRAP 3

10 front-racked dumbbell lunges @ 22.5/15kg

10 box jump-overs @ 24/20”

10 abmat sit ups

Rest 90 seconds between rounds

------------------------

Olympic Lifting

Every 2 minutes for 4 sets

6 paused snatch grip deadlift *pause at knee for 2 seconds

In 12 minutes build to a heavy double hang snatch

In 12 minutes establish a heavy set of the complex:

1 snatch high pull + 1 snatch

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