Thursday 14.12.17

CrossFit

Deadlift

4 sets of 3 reps

Rest 2:30 between sets

*go heavier than 24.11.17

EMOM 8

Even: 5 strict pull ups

Odd: 5 strict ring/stationary/bench dips/skull crushers

On a 12 minute clock, complete 2 rounds

40/30 cal row

30 deadlifts @ 80/55kg

20 box jump-overs @ 24/20”

10 chest to bar pull ups

In remaining time establish 1 heavy single clean & jerk

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Conditioning

Every 5 minutes for 35 minutes (7 total sets) 20/15 cal AB or 500/400m row 10 hang power clean @ 52.5/35kg 10 shoulder to overhead 6 burpees over the bar