CrossFit Kirrawee - 050716

a. Activation

Blackburns x 15 seconds in each position

2 sets

b. Oly Technique - 12 minute E2MO2M

1 x Snatch Deadlift + 1 x Hang Power Snatch + 1 x Power Snatch

*build to challenging weight across the 6 sets. 

 

c. With a running clock:

0-6 min AMRAP - RECORD TOTAL ROUNDS AND REPS

10 Push Press (50kg/70kg)

10 Ring Row's 

6-8 min

REST 2 MINUTES

8-16 min AMRAP - RECORD TOTAL ROUNDS AND REPS

6 x Strict Chest to Bar Pull Ups

6 x Kipping/Butterfly Pull Ups

6 x Strict HSPU 

6 x Kipping HSPU

16-18 min

REST 2 MINUTES

20-26 min AMRAP - RECORD TOTAL ROUNDS AND REPS

15 x Push Ups

15 x Bentover Rows (50kg/70kg)

 

 

d. Accessories

15 x banded face pulls

15 sec hollow hold

3 sets NO REST

 

e. Extras

5 x Paused Front Squats *Light, 3 second pause and fast up.

6 x 2 plate Strict Deficit HSPU

3 Sets