Thursday 12.12.19

CrossFit

4 sets

A1. Incline bench press

12 reps @ 40X0 tempo

No rest

A2. Banded bent-over row

15 reps

*hold a 2 second pause at the top

No rest

A3. Split stance strict dumbbell press

8 reps per arm

Rest 90 seconds between sets

For time

100 dumbbell box stepovers @ 22.5/15kg & 24/20”

*at the top of each minute including minute 00:00 perform 3 dumbbell clean & jerk

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

Olympic Lifting

Every 90 seconds for 6 sets

3 snatch balance

*from the rack

Every 90 seconds for 6 sets

3 tall snatch

Every 90 seconds for 6 sets

1 snatch high pull + 2 power snatch

EMOM 8

1 snatch

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