Wednesday 12.8.10

CrossFit

Every 90 seconds for 7 sets

1 clean grip deadlift + 1 hang clean + 1 clean

5 rounds

00:00-02:00

500/450m row

02:00-04:00

Round 1: max hang clean @ 50%

Round 2: 60%

Round 3: 70%

Round 4: 80%

Round 5: 90%

04:00-05:00

10 burpee box jump-overs @ 24/20”

05:00-06:00

Rest 1 minute, then repeat

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Olympic Lifting

EMOM 7

1 jerk balance (from the rack)

Every 90 seconds for 7 sets

3 muscle cleans + 1 power clean

Every 90 seconds for 7 sets

1 power clean + 1 front squat + 1 squat clean

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