Friday 12.10.18

CrossFit

Deadlift

4 sets of 10 reps

Rest 2 minutes between sets

AMRAP 20

1 2 3 4 5

Dumbbell cluster @ 22.5/15kg

Wall walk

Dumbbell box step-overs @ 20”

* Restart with 1 rep after you complete the set of 5 box step-overs

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Olympic Lifting

In 12 minutes build to a tough triple high hang muscle clean

In 15 minutes build to a heavy set of the complex:

1 clean lift-off with a 2 second pause + 1 clean + 1 front squat

Every 2:30 for 3 sets

10 reverse flys

*10 second pause at top of last rep

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