Thursday 25.7.19
CrossFit
Front foot elevated front-racked split squats
4 sets of 8 reps per leg
Rest 90 seconds between sets
*between each set perform one length reverse sled drag @ AHAP
For time
100’ overhead dumbbell lunges @ 25/17.5kg
30 box jump-overs @ 30/24”
30 dumbbell snatch
30 box jump-overs
100’ overhead dumbbell lunges
*only one dumbbell for lunges, switch arms every 50’
Rest 5 minutes
For time
500m row
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Olympic Lifting
Every 2 minutes for 6 sets
2 segmented clean deadlift + 1 clean pull
*pause clean deadlift at mid-shin, knee and mid-thigh
Every 90 seconds for 8 sets
2 high hang squat clean
Every 90 seconds for 8 sets
1 clean high pull + 1 squat clean