Wednesday 30.9.20

CrossFit

Every 75 seconds for 5 sets

2 high hang snatch + 1 hang snatch

*work on cues from muscle snatch – pop and drop, elbows above shoulders, utilise speed under the bar

Every 75 seconds for 5 sets

1 Klokov tap + 1 snatch high pull + 1 snatch

Every 75 seconds for 4 sets

1 snatch + hang snatch

5 rounds

AMRAP 3

2 rounds of Cindy

In remaining time max reps:

Round 1: power clean @ 60/42.5kg

Round 2: front squats

Round 3: shoulder to overhead

Round 4: clean & jerk

Round 5: clusters

Rest 1 minute between rounds


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Olympic Lifting

Every 90 seconds for 7 sets

3 snatch pull @ 100%+

EMOM 10

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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