Thursday 17.10.19

CrossFit

4 sets

A1. Back-racked forward lunge

6 reps per leg

No rest

A2. Slam balls

10 reps

No rest

A3. Slam ball wall balls

10 reps

No rest

A4. Sled sprint

50ft AFAP

AMRAP 7

7 dumbbell thrusters @ 22.5/15kg

7 toes to bar

7 box jump-overs @ 24/20"

Rest 1 minute

AMRAP 7

7 dumbbell hang clean & jerk

7 dumbbell box step-overs

7 pull ups

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Olympic Lifting

In 12 minutes establish a heavy single deficit clean pull *use riser or 10kg plate for elevation *use legs and not hips to drive the bar up

In 12 minutes establish a heavy single split jerk *from the rack

EMOM 10

1 hang clean + 1 clean

*can be power or squat

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