Thursday 8.8.19
CrossFit
Overhead squat
6 sets of 3 reps
*in between each set perform 50’ dumbbell walking lunge practice @ 22.5/15kg
Set 1: single arm overhead – right
Set 2: single arm overhead – left
Set 3: double front rack
Set 4: dumbbells at side
Set 5: double arm overhead
In teams of 2
AMRAP 25
200m farmers walk @ 30/22.5kg
50 back squats @ 70/47.5kg
50 synchro toes to bar
40 front squats
40 synchro box jump-overs @ 24/20”
30 front-racked lunges
30 synchro burpees over the bar
Split the squats and lunges as you like. Farmers walk and synchro elements must be performed together.
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Olympic Lifting
In 12 minutes establish a moderate jerk balance (from the rack)
Every 90 seconds for 7 sets
1 clean pull + 1 clean high pull + 1 power clean
EMOM 10
1 clean & jerk
*no fails, solid reps at a tough percentage. You are not maxing out!
**control the barbell down from overhead, no dropping the bar please