Thursday 4.4.19

CrossFit

Behind the neck strict press

4 sets of 10 reps

Rest 90 seconds between sets

4 sets

B1. Seated dumbbell strict press

AMRAP 40 seconds

Rest 30 seconds

B2. Inverted barbell row

AMRAP 40 seconds

Rest 60 seconds between sets

For time:

50 double unders

35 dumbbell hang snatch @ 22.5/15kg

20 pull ups

50 double unders

25 dumbbell hang snatch

20 pull ups

50 double unders

15 dumbbell hang snatch

20 pull ups

50 double unders

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Olympic Lifting

In 12 minutes establish a double paused snatch balance

*pause for 3 seconds at the bottom of each rep

In 12 minutes establish a heavy set of the complex:

1 power clean + 1 push jerk

In 12 minutes establish a heavy triple clean pull