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
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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