Thursday 28.11.19

CrossFit

Push Press

5 sets of 5 reps

Rest 2 minutes between sets

*build weight to a tough set of 5 but not a 5RM

2 sets of max reps @ weight achieved above -15%

Rest 90 seconds between sets

For time

50 cal row

50 box jump-overs @ 24/20”

50 dumbbell snatch @ 22.5/15kg

50 wall balls @ 9/6kg

50 lunges with plate overhead @ 20/15kg

50 wall balls

50 dumbbell snatch

50 box jump-overs

50 cal row

------------------------

Olympic Lifting

Every 2 minutes for 6 sets

3 floating snatch pull

*build to 100% 1RM+

*slow + controlled lowering on each rep

Every 90 seconds for 7 sets

3 tall snatch

*focus on speed of turnover: push your feet into the ground and actively pull with the upper body

Every 2 minutes for 6 sets

Perform 3 sets of the complex:

1 power snatch + 1 hang power snatch + 1 overhead squat

*this ends up being nine total reps in the set

*touch-and-go reps