Thursday 4.7.19
CrossFit
Every 4 minutes for 16 minutes (4 total sets)
A1. Back-racked forward lunges
10 reps @ AHAP
No rest
A2. Tall box jumps
5 reps @ AHAP
No rest
A3. Russian kettlebell swings
10 reps @ AHAP
No rest
A4. Double unders
40-50 reps
Every 3:30 minutes for 17:30 (5 total sets)
500/400m row
20 walking lunges
10 ‘A’ squats
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Olympic Lifting
In 12 minutes establish a heavy triple snatch pull
EMOM 10
1 hang power snatch
*start light and build small each minute
Every 2 minutes for 12 minutes
1.1.1 power snatch
*rest 15 seconds between reps