Thursday 1.8.19

CrossFit

4 sets

A1. Front squat

60 seconds max reps @ 70% 1RM

No rest

A2. Lateral bench hops

14 dynamic reps

*jump directly over the bench without touching it

No rest

A3. Shuttle sprint

100’ @ AFAP

Rest 90 seconds between sets

Christine

3 rounds for time

500m row

21 box jumps @ 24/20"

12 deadlifts @ bodyweight

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Olympic Lifting

Every 90 seconds for 7 sets

1 snatch balance + 1 overhead squat

Every 90 seconds for 7 sets

1 snatch lift-off + 1 snatch pull

*snatch lift-off to knee height

**build to 100%+ of 1RM snatch weight

EMOM 10

1 hang squat snatch @ tough weight

*no fails

**do not max out, just hit solid singles at a tough percentage