Thursday 21.11.19

CrossFit

3 sets

A1. Close grip bench press

6 reps with a 4 second eccentric each rep

*pause 1" off the chest

Rest 30 seconds

A2. Pull up complex:

3 chin ups + 3 pull ups + 3 neutral grip pull ups

Rest 30 seconds

A3. Barbell bicep curls

10 reps

Rest 90 seconds between sets

AMRAP 6

5 toes to bar

10 kettlebell swings @ 24/16kg

15 air squats

Rest 1 minute

AMRAP 6

10 plate overhead box step-ups @ 24/20” & 20/15kg

10 plate ground to overhead

Rest 1 minute

For time

Block run

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Olympic Lifting

Every 90 seconds for 7 sets

3 back-racked split jerk

*from the rack

*confidence dropping under the bar!

Every 90 seconds for 7 sets

1 clean lift off + 1 floating squat clean + 1 push jerk + 1 split jerk

*lower to but do not touch the ground on the floating squat clean

EMOM 10

3 hang power clean