Friday 23.11.18

CrossFit

Bench Press

5 sets of 2 reps

Rest 2 minutes between sets

During bench press accumulate 3 sets of 8-12 feet-elevated ring rows @ 31X1 tempo

AMRAP 5

50 wall balls @ 9/6kg

In remaining time AMRAP

12 push jerk @ 42.5/30kg

12 pull ups

Rest 2 minutes

AMRAP 5

35 wall balls @ 9/6kg

In remaining time AMRAP

9 push jerk @ 52.5/35kg

9 pull ups

Rest 2 minutes

AMRAP 5

20 wall balls @ 9/6kg

In remaining time AMRAP

6 push jerk @ 60/42.5kg

6 pull ups

------------------------

Olympic Lifting

In 10 minutes build to a tough triple deficit clean lift off

In 12 minutes build to a triple power clean

*Not touch-and-go

**focus on bar speed, don't increase weight if you fail reps or technique is not smooth

Every 3 minutes for 5 sets

3 power cleans @ heaviest weight achieved above

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