Friday 14.12.18

CrossFit

Deadlift

5 sets of 4 reps

Rest 2 minutes between sets

AMRAP 13

15 deadlifts @ 60/42.5kg

12 hang power clean

9 front squat

6 push jerk

3 thrusters

*for today’s workout pick a weight that you can move at a consistent pace with. You should not break more than 2 or 3 times per movement. Work on managing the rest periods.

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Olympic Lifting

In 10 minutes build to a tough set of the complex:

1 hang power clean + 1 hang clean + 1 Enderton front squat complex

*Enderton front squat complex = 1 paused front squat + 1 double bounce front squat + 1 fast front squat

In 12 minutes build to a fast double clean

*Not touch-and-go

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

Every 2:30 for 6 sets

1 clean @ heaviest weight achieved above

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