Thursday 19.9.19

CrossFit

4 sets

A1. Back-rack forward lunge

8 reps per leg

No rest

A2. Goblet squats

15 reps @ AHAP

No rest

A3. Sled push

2 lengths @ AHAP

Rest 90 seconds between sets

In teams of 2

EMOM 18 – I-Go-You-Go

9/7 cal AB

In remaining time

75 dumbbell front squats @ 22.5/15kg

75 dumbbell shoulder to overhead

75 dumbbell thrusters

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Olympic Lifting

Every 90 seconds for 7 sets 3 paused clean grip deadlift *pause for 2 seconds at the knee

Every 90 seconds for 7 sets 2 hang power clean + 2 hang squat clean

EMOM 10 1 power clean *no fails

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