Wednesday 21.10.20

CrossFit

EMOM 5

3 tall jerks

*perform from boxes - not in rack

EMOM 5

1 power clean + 1 front squat

Every 90 seconds for 5 sets

1.1 clean & jerk

*rest 10 seconds between reps

*start @ 70% 1RM

AMRAP 6

3 6 9 12 15 18 21 24 etc

Deadlifts @ 70/47.5kg

Hang clean

Shoulder to overhead

Rest 3 minutes

AMRAP 6

3 6 9 12 15 18 21 24 etc

Deadlifts @ 60/42.5kg

Hang clean

Shoulder to overhead

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

Olympic Lifting

Every 75 seconds for 7 sets

1 jerk balance

*from the rack

Every 90 seconds for 6 sets

1 clean pull + 1 hang squat clean + 1 jerk

*push or split jerk

EMOM 10

1 squat clean & split jerk

*start small and build

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