Thursday 22.8.19

CrossFit

Bench press

7 sets of 5 reps with 4 second eccentric each rep

Rest exactly 60 seconds between sets

*same weight each set

*aim to go heavier than last week

EMOM 10

Odd: 5 strict chin ups with 4 second eccentric

Even: 15-20 Russian twists @ 15/10kg

*use a band to maintain quality on the tempo for chin ups

AMRAP 15

20/15 cal row/ski

12 wall balls @ 9/6kg

6 devil’s press @ 22.5/15kg

*rotate CV kit each round

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Olympic Lifting

Every 90 seconds for 8 sets

3 tall jerk

*from the rack

*focus on fast drop under the bar and footwork

Every 90 seconds for 8 sets

1 power clean + 1 front squat

*start at 60% of power clean and try to build small each minute

EMOM 10

1 squat clean

*no fails, solid reps at a tough percentage. You are not maxing out!

**control the barbell down where possible, no bar slams please

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