Thursday 5.9.19

CrossFit

Overhead squat

Every 90 seconds for 6 sets

2 sets of 5 reps

2 sets of 3 reps

2 sets of 1 rep

4 sets

50’ walking lunges

1. Single arm overhead

*switch arms on second set

2. Double front rack

3. Dumbbells at side

4. Double arm overhead

In teams of 2

AMRAP 25

50/40 cal AB

20 dumbbell box step-overs @ 22.5/15kg

16 synchro dumbbell snatch

2 rope climbs @ 15’

50/40 cal ski

Split the work however you like. Apart from the DB snatch, one person works whilst on person rests.

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Olympic Lifting

In 12 minutes establish a heavy single split jerk

Every 90 seconds for 7 sets

3 clean high pull + 1 hang squat clean

Every 90 seconds for 7 sets

1 power clean + 1 front squat + 1 split jerk

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