Thursday 20.2.20
CrossFit
Bench press
6 sets of 10 reps @ 2.5-5kg heavier than last week
Rest exactly 75 seconds between sets
**use same weight for all sets, do not build
EMOM 6
Odd: 10 dumbbell thrusters @ AHAP
Even: 30 seconds max effort barbell rows
AMRAP 20
10/8 cal AB
8 dumbbell hang squat clean @ 22.5/15kg
*rest 1 minute between rounds
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Olympic Lifting
Every 90 seconds for 7 sets
2 push jerk + 1 split jerk
Every 90 seconds for 7 sets
1 hang squat clean + 1 squat clean + 1 split jerk
*start at 60% split jerk 1RM and build weight each set
EMOM 10
3 squat clean @ 70-75% 1RM
*keep the same weight for all sets. Must be tough weight