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