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