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