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

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