Thursday 18.4.19

CrossFit

Barbell Bulgarian split squat

3 sets of 8 reps per leg

Rest 15 seconds between legs

Rest 90 seconds between sets

Tempo heels-elevated goblet squats

3 sets of 10 reps @ 3131 tempo

AMRAP 13

100' dumbbell lunges @ 22.5/15kg

100 wall balls @ 9/6kg

100' dumbbell lunges @ 22.5/15kg

100 kettlebell swings @ 24/16kg

In remaining time max cal AB

*every time you break perform 2 wall walks

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

Olympic Lifting

In 12 minutes establish a moderate double jerk balance (from the rack)

In 12 minutes establish a heavy set of the complex:

1 high hang clean + 1 hang clean + 1 clean

In 12 minutes establish a heavy clean & jerk