Thursday 19.12.19

CrossFit

4 sets

A1. Bench press

12 reps @ 40X0 tempo

No rest

A2. Dumbbell overhead press

10 reps @ 3011 tempo

No rest

A3. Banded face pulls

25 reps

Rest 60 seconds between sets


In teams of 2

AMRAP 20

150/130 cal row

125/110 cal AB

100/80 cal ski


------------------------


Olympic Lifting


Every 75 seconds for 10 sets

1 split jerk


Every 75 seconds for 10 sets

1 high hang power clean + 1 hang power clean


Every 30 seconds for 12 sets

1 squat clean + 1 front squat @ 55-65% of front squat 1RM

*be explosive in the ascent


EMOM 8

1 clean & jerk

*build to a tough single

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