Friday 19.1.18

CrossFit

Deficit back-racked reverse lunges

4 sets of 6 reps per leg

Rest 2:30 between sets

*Stand on 20kg plate - can perform 10 reps on one side then 10 on the other, or alternate legs: athlete's choice

*go heavier than 5.1.18

3 rounds

1:45 on, 1:30 off

1. 250/200m row + max burpees over the rower

2. 250/200m row + goblet squats @ 24/16kg

3. 250/200m row + max overhead squats 35/25kg

Score is total reps of each movement

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Olympic Lifting

In 12 minutes establish a heavy triple clean pull

In 12 minutes establish a heavy set of the complex:

1 clean pull + 1 power clean + 1 front squat

In 12 minutes establish a heavy set of the complex:

1 hang power clean + 1 power clean + 1 squat clean

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