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
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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