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

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