Thursday 27.6.19

CrossFit

3 sets

A1. Front squat

5 reps with 5 second eccentric @ 65%+ 1RM

Rest 30 seconds

A2. Sled push

1 length @ AHAP – make this a grind!

*ladies aim for 40-70kg, fellas aim for 80-100kg

Rest 30 seconds

A3. “A” squats

20 reps AFAP

Rest 2 minutes between sets

On an ascending ladder

2 4 6 8 10 12 etc

AMRAP 16

Devil’s press @ 22.5/15kg

Dumbbell box step-up @ 24/20”

*perform 50ft farmers walk between each set

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

Olympic Lifting

In 12 minutes establish a moderate triple tall jerk

*from the rack

**fast drop & footwork required!

EMOM 12

1 hang squat clean

*start at 50% or light weight and build small each set

In 12 minutes establish a heavy set of the complex:

1 hang power clean + 1 split jerk

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