Friday 27.4.18
CrossFit
Full Grip Tempo Front Squat
5 sets of 4 reps with a 23X1 tempo
Rest 2 minutes between sets
*go heavier than 12.4.18
Every 4 minutes for 24 minutes (6 sets)
10/7 cal AB or 15/12 cal row
10 box jump-overs @ 24/20"
10 front-racked lunges @ 52.5/35kg
10/7 cal AB or 15/12 cal row
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Olympic Lifting
In 15 minutes build to a heavy set of the Enderton front squat complex
*Enderton front squat complex = pause front squat + double bounce front squat + front squat
In 10 minutes build to a heavy set of the complex:
1 high hang clean + 1 front squat + 1 high hang clean + 1 front squat
In 12 minutes build to a heavy set of the complex:
1 hang clean + 1 clean