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