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

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

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

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Archive
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

ADDRESS

Unit 11c, Cartwright Industrial Estate, Stoke on Trent, ST3 2TE

CONTACT

FOLLOW

  • facebook
  • instagram
  • generic-social-link

©2016 by CrossFit Allied. Proudly created with Wix.com