Friday 4.8.17

CrossFit

Bench Press

5 sets of 2 reps

Rest 2 minutes between sets

3 sets

B1. 8 wide stance goblet squat @ 3030 tempo

B2. 3-5 strict pull ups (pronated grip)

Rest 30 seconds between movements

Rest 60 seconds between sets

4 rounds for time

200m run

15 wall balls @ 9/6kg

10 push press @ 42.5/30kg

5 toes to bar

------------------------

Olympic Lifting

EMOM 8

1 paused front squat

*5 second pause at bottom of squat

**build as you go from 60% of front squat 1RM

EOMOM 10

60 seconds front rack hold

*full grip

**build as you go from 50-60% of front squat 1RM

Every 2 minutes for 12 minutes (6 sets)

2 sets of 3 squat clean @ 75-85% of 1RM

2 sets of 2 squat clean @ 85-90%

2 sets of 1 squat clean @ 90%+

Every 2 minutes for 6 minutes (3 sets)

10 power clean and jerk @ 60% of jerk 1RM

*touch-and-go reps

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