Wednesday 28.10.20

CrossFit

EMOM 5

3 snatch balance

EMOM 5

1 power snatch + 1 overhead squat

Every 90 seconds for 5 sets

1.1 snatch

*rest 10 seconds between each rep

**start @ 70% 1RM

4 rounds

AMRAP 2

9 box jumps @ 24/20”

7/5 cal AB

In remaining time max clean & jerk @ 60/42.5kg

Rest 1 minute between rounds

-then-

1 round

AMRAP 3

9 box jumps

7/5 cal AB

In remaining time max clean & jerk

Score is total clean & jerk

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

Olympic Lifting

Every 2:30 for 6 sets

5 overhead squats

*build weight across

EMOM 6

1 high hang power snatch + 1 high hang squat snatch

EMOM 6

1 hang power snatch + 1 hang squat snatch

*no rest between EMOMs

Every 90 seconds for 8 sets

1 power snatch + 1 squat snatch

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