Thursday 12.3.20

CrossFit

Every 5 minutes for 5 sets

500m row

10 bench press

2 toes to bar

*change rep range and barbell load each round:

Round 2: 8 bench press/4 toes to bar

Round 3: 6 bench press/6 toes to bar

Round 4: 4 bench press/8 toes to bar

Round 5: 2 bench press/10 toes to bar


Wodapalooza Pump Sesh Triplet

3 rounds for time

2 rope climbs @ 15'

15 dumbbell bench press @ 22.5/15kg

9 dumbbell thrusters

*10 minute time cap


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Olympic Lifting


Every 2:30 seconds for 5 sets

2 snatch grip deadlift + 1 snatch pull

*start at 80-90% 1RM and build to heavy


Every 90 seconds for 7 sets

3 snatch high pull + 1 muscle snatch

*try not to use your feet in the muscle snatch: focus on the high pull to force a fast turnover at the top


EMOM 10

1 hang power snatch

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