Thursday 16.1.20

CrossFit

Bench press

1 set of 3 reps @ 87%

1 set of 2 reps @ 92%

1 set of 1 rep @ 97%

1 set of 3 reps @ 92%

1 set of 2 reps @ 97%

1 set of 1 rep @ 102%+

Rest 2 minutes between sets

*between each set perform 20 Russian twists


In 8 minutes establish a heavy single weighted chin up


AMRAP 20

27 21 15 9 15 21 27

Dumbbell box step-overs @ 22.5/15kg & 24/20”

Dumbbell push press

No push up burpee box jumps @ 24/20”

*work for 30 seconds, rest for 30 seconds


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


Olympic Lifting


Every 90 seconds for 7 sets

3 snatch pull @ 100%+


Every 90 seconds for 7 sets

2 snatch high pull + 1 hang power snatch

*start light and build small each minute


Every 2 minutes for 6 sets

1.1.1 power snatch

*rest 15 seconds between reps

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