Friday 21.12.18

CrossFit

Push Jerk

1 set of 8

1 set of 4

1 set of 8

1 set of 4

1 set of 8

Rest 90 seconds between sets

For time

10 9 8 7 6 5 4 3 2 1

Bear complex @ 60/40kg

*perform 100m run between sets

**Bear complex = 1 power clean + 1 front squat + 1 shoulder to overhead + 1 back squat + 1 shoulder to overhead

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Olympic Lifting

Weightlifting Total

In 18 minutes build to a heavy single snatch

*power or full, from the floor

In 18 minutes build to a heavy single clean & jerk

*power or full clean, from the floor

**push, power, squat, or split jerk

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