Friday 12.5.17

CrossFit

"LumberJack 20" 20 Deadlifts @ 125/87.5kg 300m run 20 KB swings @ 32/24kg 300m run 20 overhead squats @ 52.5/35kg 300m run 20 burpees 300m run 20 chest to bar pull ups 300m run 20 box jumps @ 24/20" 300m run 20 dumbbell squat clean @ 22.5/15kg 300m run

*Time cap: 40 minutes

**This workout may be performed partnered. One person completes strength work whilst other partner runs 200m

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Olympic Lifting

Build to a max clean & jerk in 20 minutes Take off 5kg and perform 5x2 fast drive front squats Establish heavy set of 1 power clean + 2 push jerk – focus on fast push jerk

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