Thursday 1.3.18
CrossFit
Every 2 minutes for 5 sets
1 high hang clean + 1 hang clean + 1 clean
*build weight across
Clean pull
5 sets of 3 reps
Rest 90 seconds between sets
*build weight across
3 sets for time
30/24 cal AB or 500/400m row
10 burpees over the rower
10 power clean & jerks @ 52.5/35kg
Rest 2 minutes between sets
*score is total time to completion including rest
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Olympic Lifting
In 12 minutes establish a heavy triple tall clean
*from the high hang
**no dip, just shrug, pull and drop under into a squat clean
In 12 minutes establish a heavy jerk balance
In 12 minutes establish a heavy set of the complex:
3 clean pull + 1 squat clean + 1 split jerk
*if doing 18.2 tomorrow, keep weights light and work on technique and positions