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