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

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

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