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.

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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