Thursday 2.5.19

CrossFit

Bench press

6 reps @ 80% 1RM

4 reps @ 83%

2 reps @ 85%

6 reps @ 83%

4 reps @ 85%

2 reps @ 88%

AMRAP 15

2 dumbbell man-makers @ 22.5/15kg

2/1 bar muscle ups 

9 burpees

12 box jumps @ 30/24”

*scale BMU to 6/4 strict pull ups

Cash-out

3 sets

10/8 cal AB AFAP

Directly into

50ft sled sprint

Rest 60 seconds between sets

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Olympic Lifting

In 12 minutes establish a heavy set of the complex:

3 muscle cleans + 1 clean

In 12 minutes establish a heavy set of the complex:

1 tall power clean + 1 tall clean

*start from the high hang

**no dip

In 12 minutes establish a heavy set of the complex:

1 power clean + 1 clean