Thursday 7.11.19

CrossFit

EMOM 15

1. 16 front-racked lunges

2. 10-15 heavy wall balls

3. 2-3 muscle ups/4-5 chest-to-bar pull ups/5 pull ups/5 jumping pull ups

5 rounds for time

20/15 cal row

10 single arm devil’s press (right arm) @ 22.5/15kg

10 pull ups

10 single arm devil’s press (left arm)

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Olympic Lifting

Every 90 seconds for 7 sets

2 muscle cleans + 1 power clean + 1 front squat

*start light, only build so far as muscle clean form will allow

Every 90 seconds for 7 sets

1 power clean + 1 squat clean + 1 split jerk @ 60-75% 1RM

EMOM 10

1.1 clean & jerk

*rest 10 seconds between reps

*build weight across

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