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