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