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
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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