12.11.19
CFE
Wednesday Intervals:
3 x 20 cal Row, 25 wallballs (20/14) 1 min rest
3 x 20 cal bike, 20 KBS (53/35) 1 min rest
3 x 10 shuttle runs, 10 MBC, 1 min rest
Then:
1,2,3,4,5,6,7
Strict pull-ups
*10 lateral raises after each set
CrossFit
Strength:
Squat snatch 65-70%
- Emom 10: 2 position squat snatch+1 OHS
- *hang / floor*
metcon
- 4 min amrap
- 20 double under
- 8 hang power snatch 75/55
- 4 lateral bar burpees
-Rest 2 min –
- 4 min amrap
- 20 double under
- 6 hang power snatch 95/65
- 6 lateral bar burpees
-Rest 2 min-
- 4 min amrap
- 20 double under
- 4 hang power snatch 115/85
- 8 lateral bar burpees