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