CrossFit Kirrawee - 110716

 a. Activation

Banded triple threats X 10

(face pull + external rotation + oh press) 

Single Arm OH KB walk 30m

2 sets

b. Oly Technique - 10 minute E2MO2M

1 x Deadlift + 1 x Hang Power Clean + 1 x Power Clean + 1 X Clean

*build to challenging weight across the 6 sets.

 

c. With a running clock: GO HARD!!

0-4 min AMRAP - RECORD TOTAL ROUNDS AND REPS

8 X Ground to Overhead (40kg/60kg)

8 X Toes to bar 

Aim for 4 + rounds** 

4-8 min

REST 4 MINUTES

8-13 min AMRAP - RECORD TOTAL ROUNDS AND REPS

10 X Hang Power Clean (40kg/60kg)

10 X Kipping HSPU

13-18 min

REST 5 MINUTES

18-24 min AMRAP - RECORD TOTAL ROUNDS AND REPS

12 x Shoulder to Overhead (40kg/60kg)

12 x Pull Ups

 

d. Accessories

15 x banded face pulls

20 sec hollow hold

3 sets NO REST

 

e. Extras

5 x Front Squats + 5 x Back Squats 

5 sets

Perform back squats immediately after front squats. Rest 2 min between sets.