FRIDAY CROSSFIT 05/24/19
SPORT: Front Squat (5,3,1,5,3,1)
75% x 5
80% x 3
85% x 1
75% x 5
80% x 3
85% x 1
B. AMRAP x 10 minutes
5 power snatch, 95#/65#
10 toes to bar
15 pistols
Bring bars to a full stop at your hip before dropping.
rx+ 135#/95#
GRIND:
A1. Elevated BB Hip Thrusts (3 x 10)
A2. Dual Kettlebell Front Squat (3 x 8 @ 3111)
Squat holding 2 kettlebells in the rack position
B. EMOM x 12 minutes
:30-:40 slam balls
:30-:40 ballistic block plyometrics
:30 hanging knee raise or lying leg raise
plyos
set 1 & 2- lateral shuffle hops
set 3 & 4- hover jumps
Hold a med ball for added difficulty
