Thursday 6.6.19

CrossFit

3 sets

A1. Back-racked front-foot elevated reverse lunge

5 reps per leg

Rest 30 seconds

A2. Single leg deficit kettlebell Romanian deadlifts

10 reps per leg

Rest 90 seconds between sets

*use 10kg plate for elevation for both parts

In teams of 2

AMRAP 20

50/40 cal AB

50 dumbbell snatch @ 22.5/15kg

50/40 cal row

50 toes to bar

50/40 cal ski

50 devil’s press

Split the work however you like. One person works whilst one person rests.

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Olympic Lifting

In 12 minutes establish a heavy single overhead squat

In 12 minutes establish a heavy set of the complex:

3 snatch high pull + 1 muscle snatch

In 12 minutes establish a heavy set of the complex:

1 high hang power snatch + 1 hang power snatch + 1 power snatch + 1 overhead squat