Friday 5.1.18
CrossFit
Deficit back-racked reverse lunges
4 sets of 8 reps per leg
Rest 2:30 between sets
*Stand on 20kg plate - can perform 8 reps on one side then 10 on the other, or alternate legs: athlete's choice
*go heavier than 21.12.17
6 rounds
60 second row for max cals
Rest 30 seconds between sets
Rest 2 minutes after the 6th round
For time
9 15 21 15 9
Overhead squats @ 35/25kg
Box jump-overs @ 24/20”
*Between each set perform 20 double unders
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Olympic Lifting
In 12 minutes establish a heavy set of the complex:
1 hang muscle power clean + 1 power clean
In 12 minutes establish a heavy jerk balance
In 12 minutes establish a heavy hang power clean