Friday 29.9.17
CrossFit
Push Press
1 set of 5 reps @ 70% of 1RM
1 set of 3 reps @ 80%
1 set of 1 rep @ 85-90%
2 sets of 8 reps @ 75%
Rest 2 minutes between sets
For time
300m run
50 wall balls @ 9/6kg
300m run
35 deadlifts @ 60/42.5kg
300m run
20 burpee box jump-overs @ 24/20”
300m run
35 deadlifts
300m run
50 wall balls
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Olympic Lifting
In 12 minutes establish a moderate triple jerk balance (from the rack)
In 12 minutes establish a heavy set of the complex: 1 front squat + 1 jerk dip + 1 front squat + 1 jerk* (from the rack)
*push or split, athlete's choice
In 12 minutes establish a heavy single clean and jerk