Friday 8.2.19

CrossFit

3 sets

A1. Close grip bench press

6 reps @ 41X1 tempo

Rest 30 seconds

A2. Tall kneeling dumbbell press

10 unbroken reps

Rest 30 seconds

A3. Barbell curls

10 reps

Rest 2 minutes between sets

EMOM 25

1. 9 deadlifts + 6 hang power cleans + 3 shoulder to overhead @ 60/42.5kg

2. 12/9 cal AB

3. 9 shoulder to overhead + 6 hang power clean + 3 deadlift

4. 14/10 cal row + max burpees over the rower

5. Rest

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Olympic Lifting

In 12 minutes build to a heavy double behind-the-neck jerk + jerk

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

1 clean pull + 1 power clean to 2" squat + 1 jerk

In 12 minutes build to a heavy triple pausing power clean & jerk

*pause in hang position on the way up