|Tuesday July 2 2013
tuesday: work technique nd speed on these lifts.
|off shore crossfit|
1. snatch: work up to 50% x 3 x 5 sets
2. cln and jerk: work up to 50% x 2+2 x 5 sets.
3. box jumps x 25.
Complete the following until you have reached 300 calories...
60 second air dyne
60 second rest
1) Front squat - Work up to a heavy triple
2) Halting snatch deadlift - 3 reps x 5 sets. Increase the weight each round.
1) Complete 20 minutes of the following:
odd minutes: 5x snatch push press (90kg/60kg)
even minutes: 3x muscle ups
2) Complete as many rounds as possible in 10 minutes of:
5x toes to bar
10x DB thrusters (30#/20#)
5x box jumps (30in/24in)
10x push ups