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