Thursday 30.1.20
CrossFit
EMOM 5
30 seconds max front squats @ 50% 1RM
No rest
EMOM 5
30 seconds max front-racked reverse deficit lunges
No rest
EMOM 5
30 seconds max back-racked forward lunges
In teams of 2
AMRAP 25
60/40 cal ski
18 box jump-overs @ 24/20”
16 front squats @ 60/42.5kg
14 push jerk
4 rope climbs @ 15’
Split the work however you like. One person works whilst one person rests.
------------------------
Olympic Lifting
Every 2 minutes for 7 sets 1.1 pausing snatch grip deadlift *start at 90-100% 1RM and pause for 2 seconds at: -mid-shin -knee -mid-thigh
Every 90 seconds for 7 sets 2 snatch high pull + 1 muscle snatch
EMOM 10 1 hang snatch