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