Friday 30.11.18

CrossFit

Deficit Deadlift

5 sets of 4 reps

Rest 2 minutes between sets

*use 2” deficit

4 rounds

AMRAP 4

10 deadlifts @ 80/55kg

10 burpees

7/5 cal AB

10 wall balls @ 9/6kg

Rest 2 minutes between rounds

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Olympic Lifting

In 10 minutes build to a tough triple complex:

1 dip + 1 pause split jerk

*pause in split for 3 seconds

In 12 minutes build to a tough double jerk

*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 jerk @ heaviest weight achieved above

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