Friday 13.4.18

CrossFit

Deficit Deadlift

5 sets of 5 reps

Rest 2 minutes between sets

*use 2” deficit

*go heavier than 28.3.18

AMRAP 24

150m run

Max effort wall balls @ 9/6kg

150m run

Max effort hang power clean @ 52.5/35kg

150m run

Max effort toes to bar

*every time you break you must go and run

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Olympic Lifting

In 12 minutes build to a heavy set of the complex:

Press from split + jerk balance

In 12 minutes build to a heavy set of the complex:

1 power clean + 1 power jerk + 1 full clean + 1 full jerk

In 12 minutes build to a heavy single power clean & jerk