Wednesday 23.9.20

CrossFit

On a running clock


At 00:00

400m run

500/450m row

20/15 cal AB

At 07:00

In 8 minutes establish a heavy set of the complex:

1 clean + 1 front squat + 1 jerk

At 15:00

500/450m row

20/15 cal AB

400m run

At 22:00

2 rounds for time

20 clean & jerk - heavy

30 bar-facing burpees over the bar

At 33:00

20/15 cal AB

400m run

500/450m row

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

Olympic Lifting

Every 90 seconds for 6 sets

2 jerk balance

*from the rack

Every 90 seconds for 7 sets

1 high hang squat clean + 1 hang squat clean + 1 squat clean

EMOM 10

1 squat clean

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