Thursday 24.10.19
CrossFit
4 sets
A1. Back-racked reverse lunges
6 reps per leg
No rest
A2. Front-racked weighted ski sit
60 seconds @ AHAP
No rest
A3. Dumbbell box step-ups @ 25/17.5kg
6 reps per leg
Rest 90 seconds between sets
Every 4 minutes for 24 minutes (6 sets)
16/12 cal row
10 dumbbell cleans @ 22.5/15kg
10 dumbbell front-racked lunges
16/12 cal row
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Olympic Lifting
Every 2 minutes for 6 sets
1 paused snatch grip deadlift
*2 second pause one inch off the floor, at the knee, mid-thigh, and at the top
*4 total pauses for 8 total seconds – if your rep is shorter than 8 seconds, you’re going too fast! Maintain upper body tension and perfect positioning throughout
*favour correct positioning over load
Every 90 seconds for 6 sets
1 power snatch + 2 snatch balance
*re-rack the barbell on the back of your shoulders after the power snatch
*push yourself under the bar into the snatch balance
Every 75 seconds for 10 sets
1 hang snatch + 1 snatch
*squat or power
**must be touch-and-go