Wednesday 14.10.20

CrossFit

EMOM 5

2 muscle cleans + 1 clean

Every 75 seconds for 5 sets

2 clean pulls + 1 power clean

Every 75 seconds for 5 sets

1 high hang squat clean + 1 hang clean + 1 clean

Every 2 minutes for 10 rounds

15/10 cal AB

4 dumbbell thrusters @ 22.5/15kg

2 cleans @ AHAP

*must be touch-and-go

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Olympic Lifting

Every 2 minutes for 6 sets

1 snatch grip deadlift + 1 snatch pull

*start at 100% snatch 1RM and build

Every 90 seconds for 7 sets

2 high hang power snatch + 1 high hang squat snatch

EMOM 10

1 snatch

*power or squat

*only add weight if the rep is technically sound - no fails!