Friday 1.12.17
CrossFit
Push jerk
5 sets of 2 reps
Rest 2 minutes between sets
*try to go heavier than 9.11,17
Overhead Squat
Build to a heavy single in 10 minutes
For time
400m run
20 shoulder to overhead @ 60/42.5kg
30 box jump-overs @ 24/20”
20 squat cleans
30 abmat sit-ups
20 back squats
30 double unders
500/400m row
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Olympic Lifting
In 12 minutes build to a heavy triple snatch grip deadlift
In 12 minutes build to a heavy set of the complex:
2 snatch high pull + 1 power snatch
In 12 minutes establish a heavy double power snatch
*must be touch-and-go