Friday 27.10.17
CrossFit
Romanian Deadlift
4 sets of 8 reps with 3011 tempo
Rest 2 minutes between sets
Dumbbell Rear Foot Elevated Split Squats
3 sets of 8 reps per leg
Rest 30 seconds between sides
Rest 2 minutes between sets
Every 3 minutes for 15 minutes (5 sets)
25 double unders
10 clean & jerk @ 52.5/35kg
12/10 cal AB or 20/15 cal row
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Olympic Lifting
Today’s focus is speed in the turnover!
12 minutes to establish a heavy set of the complex:
3 muscle cleans + 1 clean
12 minutes to establish a heavy set of the complex:
1 tall power clean + 1 tall clean
*start from the high hang
**no dip
12 minutes to establish a heavy set of the complex:
1 power clean + 1 clean