Thursday 26.9.19

CrossFit

2 sets

AMRAP 2

16 dumbbell power snatch @ 22.5/15kg

In remaining time max strict pull ups

Rest 1 minute

AMRAP 2

16 dumbbell hang split snatch

In remaining time max toes to bar

Rest 1 minute

AMRAP 2

6 devil’s press

In remaining time max dumbbell box step-overs @ 20”

Rest 1 minute

AMRAP 2

15 dumbbell thrusters

In remaining time max burpee box jump-overs @ 24/20”

Rest 1 minute

Repeat

Every 90 seconds for 8 sets

200m run

------------------------

Olympic Lifting

In 12 minutes establish a heavy set of the complex:

1 snatch grip deadlift + 1 snatch pull

*start at 100% snatch 1RM and build

Every 90 seconds for 7 sets

2 high hang power snatch + 1 high hang squat snatch

EMOM 10

1 snatch

*power or squat

*only add weight if the rep is technically sound - no fails!

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