Thursday 23.1.20

CrossFit

4 sets

A1. Front squat

Max reps @ 50% 1RM

*must be non-stop movement, no pausing

No rest

A2. Banded glute bridges

30 reps

No rest

A3. Banded abdominal twists

15 reps per side

Rest 2 minutes between sets

AMRAP 20

Row for max distance

*every two minutes perform

4 burpees

6 kettlebell swings @ 24/16kg

8 air squats

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Olympic Lifting

Every 75 seconds for 7 sets

2 jerk balance

*from the rack

Every 90 seconds for 6 sets

1 clean pull + 1 hang squat clean + 1 jerk

*push or split jerk

EMOM 10

1 squat clean & split jerk

*start small and build