Thursday 18.7.19

CrossFit

Every 4 minutes for 4 sets

A1. Front foot elevated front-racked split squats

8 reps per leg @ AHAP

No rest

A2. Strict pull ups

5 reps

No rest

A3. Double unders

40-50 reps

No rest

A4. Walking lunges

50’ @ bodyweight

AMRAP 12

4 dumbbell burpee deadlifts @ 22.5/15kg

5 dumbbell front squats

6 dumbbell front-racked lunges

50’ dumbbell front-rack carry

50’ dumbbell farmers walk

8 pull ups

Cash out

AMRAP 2

AB cal

*score is total cal and average/max RPM

**average and max RPM *must* be within 5 RPM of each other

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Olympic Lifting

Every 2:30 for 5 sets

5 overhead squats

*build weight across

Every 90 seconds for 7 sets

1 high hang power snatch + 1 hang power snatch

EMOM 10

1 squat snatch @ 70-80%

*do not build weight, no maxing out, no fails: just hit solid singles at a tough percentage

**focus is on form and not load

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