Monday, January 18, 2016

Back Squat (20 min)

1 X 4 @ 77%

2 X 3 @ 83%

1 X 3 @ 87%

Then

1 X 10@50%

20min amrap

8 Front Rack Alt Lunges (65/95)

8 KBS (35/55)

8  V -Ups

200m run/row

————————————-

Oly 7pm

1) Snatch (20min)

Warmup to 70×2

3/75,2/80,1/83

2)CnJ (20min)

Warmup to 70×2

3/75,2/80,1/83

3) Fr Rack lunges

4×3 ea leg /60% of Cln then 50 paces OHL/bar

*crossfitters

4×4 DB RDL AHAP instead of lunges

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