Thursday 11.7.19
CrossFit
3 sets
A1. Deficit back-racked reverse lunge
10 reps per leg
No rest
A2. Reverse sled drag
1 length @ AHAP
No rest
A3. Double unders
40-50 reps
Rest 90 seconds between sets
AMRAP 20
15/10 cal AB
10 8 6 4 2 1
Front squat
2 rope climbs @ 15’
*rest 90 seconds between sets
The front squat weight will change each round:
10 @ 42.5/30kg
8 @ 52.5/35kg
6 @ 60/42.5kg
4 @ 70/47.5kg
2 @ 90/60kg
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Olympic Lifting
Every 90 seconds for 6 sets
1 push jerk + 1 split jerk
Every 90 seconds for 6 sets
1 deficit clean pull
*use riser or 10kg plate for elevation
*use legs and not hips to drive the bar up
In 12 minutes establish a heavy set of the complex:
1 muscle clean + 1 power clean