Thursday 16.5.19

CrossFit

Front squat

5 reps @ 77% 1RM

3 reps @ 83%

2 reps @ 88%

5 reps @ 80%

3 reps @ 85%

2 reps @ 90%

Rest 2 minutes between sets

2 sets

B1. Banded hip thrusts

30 reps

Rest 30 seconds

B2. 50ft sled drag

Rest 60 seconds between sets

3 rounds for time

400m run

100ft dumbbell lunges @ 22.5/15kg

10 box jump-overs @ 30/24”

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Olympic Lifting

In 12 minutes establish a heavy single split jerk

*from the rack

In 12 minutes a heavy set of the complex:

1 hang power clean + 1 power clean + 1 squat clean + 1 push jerk

In 12 minutes establish a heavy single squat clean