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