Thursday 30.5.19

CrossFit

Front-racked reverse lunges

4 sets of 6 reps per leg

Rest 2 minutes between sets

2 sets

B1. Banded side steps

30 reps per leg

No rest

B2. Dumbbell walking lunges

50ft @ AHAP

Rest 30 seconds between sets

AMRAP 18

9 box jumps @ 24/20”

6 thrusters

*every 6 minutes perform a 400/300m ski, 25/20 cal AB or 300m run buy-in and increase barbell load:

00:00-06:00 @ 42.5/30kg

06:00-12:00 @ 52.5/35kg

12:00-18:00 @ 60/42.5kg

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

Olympic Lifting

In 12 minutes establish a heavy triple tall clean

*from the high hang

**no dip, just shrug, pull and drop under into a squat clean

In 12 minutes establish a heavy jerk balance

In 12 minutes establish a heavy set of the complex:

3 clean pull + 1 squat clean + 1 split jerk

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