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

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