Thursday 13.6.19
CrossFit
4 sets
A1. Front squat
Max reps @ 50% 1RM
*effort is over if you rest for 1 second at the top - looking for non-stop movement
No rest
A2. Banded glute bridges
30 reps
Rest 2 minutes between sets
4 rounds for time
30/20 cal AB
15 Russian kettlebell swings @ 32/24kg
10 goblet squats
------------------------
Olympic Lifting
In 12 minutes establish a heavy set of the complex:
1 push jerk + 1 split jerk
*from the rack
**start at 60% of jerk 1RM and build each set
In 12 minutes establish a heavy set of the complex:
2 hang power cleans + 1 front squat
*start at 60% of power clean 1RM and build each set
EMOM 10
1 clean & jerk
Start at 60% and build by no more than 5% each set