Friday 31.8.18

CrossFit

Front Squat

Every 2 minutes for 12 minutes (6 total sets)

4 reps @ 80% of 1RM

Double kettlebell front-racked walking lunge

3 sets of 12 reps per leg

Rest 1 minute between sets

3 rounds for time

5 dumbbell man-makers @ 22.5/15kg

10 dumbbell box step-overs @ 24/20”

10 dumbbell overhead walking lunges

500/400m row

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Olympic Lifting

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

3 Position Power Clean

1 high-hang power clean + 1 hang power clean + 1 power clean

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

1 hang power clean + 1 pause jerk + 1 behind the neck jerk + 1 jerk

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

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