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