Thursday 14.11.19

CrossFit

Bench press

5 sets of 5 reps @ 70-75%

*pause for 5 seconds at chest

Rest 1 minute between sets

3 sets

B1. Dumbbell overhead carry/dumbbell farmers walk

50ft @ AHAP

*farmers walk weight may be heavier than overhead

No rest

B2. Strict pull-ups

2 sets of max reps, no more than 15 second rest between sets

*use band if needed

Rest 90 seconds between sets

AMRAP 20

12/9 cal AB

8 burpee box jump-overs @ 24/20”

*rest 1 minute between rounds

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Olympic Lifting

Every 2 minutes for 5 sets

3 position muscle snatch:

1 high pull from floor + 1 hang muscle snatch (above knee) + 1 hang muscle snatch (below knee) + 1 muscle snatch

*build across with light weight

Every 2 minutes for 6 sets

1 snatch lift off + 1 snatch

Every 90 seconds for 7 sets

3 hang power snatch

*from above the knee

*build weight across