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

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

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

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Archive
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

ADDRESS

Unit 11c, Cartwright Industrial Estate, Stoke on Trent, ST3 2TE

CONTACT

FOLLOW

  • facebook
  • instagram
  • generic-social-link

©2016 by CrossFit Allied. Proudly created with Wix.com