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