Friday 3.8.18

CrossFit

“JoshFit”

For time

Block run

100 double unders

Rest 2 minutes

20 squat cleans @ 60/42.5kg

20 box jumps @ 24/20”

20 plate overhead walking lunges @ 20/15kg

20 box jumps

20 squat cleans

Rest 2 minutes

100 double unders

Block run

*if you have a weights vest wear it

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Olympic Lifting

In 10 minutes build to a heavy set of the complex:

1 Power Jerk + 2 Split Jerk (2 second pause in receiving position)

*from the rack

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

1 power clean + 1 power jerk + 1 squat clean + 1 split jerk

In 15 minutes build to a heavy triple power clean and jerk

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