Thursday 9.1.20

CrossFit

Bench press

2 sets of 5 reps @ 80%

2 sets of 4 reps @ 83%

Rest 2 minutes between sets

EMOM 8

Odd: 3 pull ups with a 4 second eccentric each rep

*add weight if possible

Even: 15 side bends

*alternate sides each round

AMRAP 14

40/30 cal row

40 toes to bar

30/20 cal row

30 pull ups

20/15 cal row

20 devil’s press @ 22.5/15kg

In remaining time row for max cal

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Olympic Lifting

Every 75 seconds for 8 sets

1 push jerk + 1 split jerk

*from the rack

Every 90 seconds for 7 sets

1 clean pull + 1 hang squat clean + 1 front squat

Every 2 minutes for 6 sets

1.1.1 squat clean & jerk

*rest 10 seconds between reps