Thursday 23.5.19
CrossFit
Front squat
1 set of 10 reps
1 set of 6 reps
2 sets of 2 reps
1 set of 6 reps
1 set of 10 reps
Rest 2 minutes between sets
In teams of 2
AMRAP 20
20 dumbbell box step-overs @ 22.5/15kg & 20"
40 devil’s press
80 wall balls @ 9/6kg
80/60 cal row/ski
Cash out
AMRAP 6
60 seconds plank
immediately into
30 Russian twists
30 reaching sit ups
30 regular sit ups
In remaining time AMRAP GHD sit ups or med-ball sit ups
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Olympic Lifting
In 12 minutes establish a heavy snatch grip deadlift + snatch pull
In 12 minutes establish a heavy drop snatch
*drop snatch is similar to snatch balance, but no dip is allowed. Simply drop under the bar into a squat
In 12 minutes establish a heavy single snatch