Thursday 10.10.19

CrossFit

4 sets

A1. Back-racked forward lunge

8 reps per leg

Rest 15 seconds

A2. Dumbbell squat jumps

15 reps @ 20/10kg AFAP

Rest 15 seconds

A3. Sled push

50’ @ heavy continuous grind

For time 50 thrusters @ 42.5/30kg 50 burpees 50 wall balls @ 12/9kg 50 bar-facing burpees over the bar 

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Olympic Lifting

Every 2:30 for 6 sets 5 overhead squats *build weight across

EMOM 6 1 high hang power snatch + 1 high hang squat snatch

EMOM 6 1 hang power snatch + 1 hang squat snatch *no rest between EMOMs

Every 90 seconds for 8 sets 1 power snatch + 1 squat snatch