Thursday 12.9.19

CrossFit

4 sets

A1. Ski

30 seconds @ max sustainable pace

Rest 15 seconds

A2. Bench press

10 reps AFAP @ 75% 1RM

Rest 15 seconds

A3. Handstand work

Choose an option to work on 1. 6-12ft handstand walk 2. 5-10 handstand push ups 3. 2-3 wall walks 4. 30-60 seconds handstand hold 5. 10 shoulder taps from pike position on box 6. 10 seated L-sit dumbbell strict press Rest 2 minutes between sets

AMRAP 16

40 dumbbell snatch @ 22.5/15kg

40 pull ups

30 dumbbell burpees

30 chest-to-bar pull ups

20 devil’s press

20 bar muscle-ups

*scale bar muscle-ups to strict pull ups

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Olympic Lifting

Every 90 seconds for 7 sets

1 snatch balance + 3 overhead squats

*from the rack

Every 90 seconds for 7 sets

1 snatch high pull + 1 muscle snatch

Every 90 seconds for 7 sets

1 hang power snatch + 1 hang squat snatch

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