Friday 11.1.19

CrossFit

Push Jerk

1 set of 6 reps

1 set of 3 reps

1 set of 6 reps

1 set of 3 reps

1 set of 6 reps

Rest 90 seconds between sets

*aim to go heavier than 28.12.18

For time

30 25 20 15 10/25 20 15 10 5

Cal AB

Cal row

10 8 6 4 2

Devil’s press @ 22.5/15kg

*stagger start - start half the class on AB and half on rower but still stagger 90 seconds apart

Cash out

Tabata push ups

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Olympic Lifting

In 12 minutes build to a heavy triple clean lift-off

*pause for 2 seconds

In 12 mins build to a heavy set of the complex:

2 clean deadlift to mid-knee + 1 clean + jerk

In 12 minutes establish a heavy single power clean & jerk

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