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

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