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
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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