Thursday 25.4.19
CrossFit
Bench press
8 reps @ 70% of 1RM
6 reps @ 75%
4 reps @ 80%
8 reps @ 75%
6 reps @ 80%
4 reps @ 85%
Rest 2 minutes between sets
3 sets
B1. Single arm dumbbell push jerk
6 reps per arm with 4 second eccentric
Rest 15-30 seconds
B2. Supinated grip bent-over row
10 reps with 3 second eccentric
Rest 60 seconds between sets
AMRAP 15
60 wall balls @ 9/6kg
50 back-racked lunges @ 42.5/30kg
40 front squats
30 front-racked lunges
20 overhead squats
10 overhead lunges
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Olympic Lifting
In 12 minutes, establish a heavy set of the complex
1 snatch balance + 1 overhead squat
In 12 minutes, establish a heavy set of the complex
1 halting snatch deadlift + 1 snatch pull
In remaining time, establish a heavy set of the complex
2 snatch high pull + 1 squat snatch