Thursday 9.5.19

CrossFit

Push Press

4 sets of 6 reps with a 4 second eccentric

Rest 2 minutes between sets

3 sets

B1. Behind the neck strict press

8 reps

Rest 30 seconds

B2. Banded face pulls

15 reps

Rest 90 seconds between sets

2 rounds

AMRAP 4

3 chest-to-bar pull ups

6 dumbbell clean & jerk @ 22.5/15kg

9 air squats

Rest 1 minute

AMRAP 4

3 toes to bar

6 dumbbell snatch

9 air squats

Rest 1 minute

Repeat

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Olympic Lifting

In 12 minutes establish a heavy set of the complex:

3 snatch high pull + 1 muscle snatch

12 minutes to establish a heavy set of the complex:

1 snatch pull + 1 snatch high pull + 1 snatch

12 minutes to establish a heavy double hang snatch

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