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