Thursday 20.6.19
CrossFit
EMOM 5
30 seconds max rep front squat
Immediately into
EMOM 5
30 seconds max rep front-racked deficit reverse lunges
Immediately into
EMOM 5
30 seconds max rep back-racked forward lunges
AMRAP 12
30 double unders
8 box jumps @ 30/24”
8 burpees
8 dumbbell snatch @ 30/22.5kg
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Olympic Lifting
In 12 minutes establish a moderate paused snatch grip deadlift
*2 second pause one inch off the floor, at the knee, mid-thigh, and at the top
*4 total pauses for 8 total seconds – if your rep is shorter than 8 seconds, you’re going too fast! Maintain upper body tension and perfect positioning throughout
*favour correct positioning over load
In 12 minutes build to a heavy set of the complex:
1 snatch balance + 1 overhead squat
*from the rack
In 12 minutes build to a heavy complex of
1 snatch pull + 1 snatch high pull + 1 snatch