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
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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