Thursday 5.12.19

CrossFit

3 sets

A1. Front squat

6 reps @ 65%-70% 1RM

Rest 15 seconds

A2. Double unders

30-40 reps

No rest

A3. Jumping back squats

8 reps @ 35/25kg

4 rounds

AMRAP 4

500/450m row

15 burpees over the rower

In remaining time max thrusters @ 35/25kg

Rest 1 minute between rounds

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

Olympic Lifting

Every 75 seconds for 6 sets

3 tall cleans

*light to moderate load

Every 90 seconds for 6 sets

1 clean pull + 1 clean high pull + 1 squat clean + 1 jerk

*start @ 50% 1RM

Every 2 minutes for 6 sets

1.1.1 power clean

Rest 15 seconds between reps

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