Thursday 11.7.19

CrossFit

3 sets

A1. Deficit back-racked reverse lunge

10 reps per leg

No rest

A2. Reverse sled drag

1 length @ AHAP

No rest

A3. Double unders

40-50 reps

Rest 90 seconds between sets

AMRAP 20

15/10 cal AB

10 8 6 4 2 1

Front squat

2 rope climbs @ 15’

*rest 90 seconds between sets

The front squat weight will change each round:

10 @ 42.5/30kg

8 @ 52.5/35kg

6 @ 60/42.5kg

4 @ 70/47.5kg

2 @ 90/60kg

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Olympic Lifting

Every 90 seconds for 6 sets

1 push jerk + 1 split jerk

Every 90 seconds for 6 sets

1 deficit clean pull

*use riser or 10kg plate for elevation

*use legs and not hips to drive the bar up

In 12 minutes establish a heavy set of the complex:

1 muscle clean + 1 power clean