Friday 24.11.17

CrossFit

Deadlift

4 sets of 4 reps

Rest 2 minutes between sets

EMOM 8

Even: 12/10 cal row or 10/8 cal AB

Odd: 4 push ups + 6 toes to bar

For time

400m run

10 wall balls @ 12/9kg

20 deadlifts @ 100/70kg

30 box jumps @ 24/20”

20 deadlifts

10 wall balls

400m run

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Olympic Lifting

In 12 minutes, establish a heavy triple clean pull

In 12 minutes, establish a heavy set of the complex

1 hang power clean + 2 front squats

In 12 minutes establish a heavy set of the complex:

1 power clean + 1 squat clean + 1 jerk

*athlete’s choice of jerk

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