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