Today's Training

CrossFit

Every 90 seconds x 8
Power Clean + Shoulder to Overhead + Hang Power Clean

Build up to around 85-90% of max Power Clean + STOH or work across at a weight that allows development of positions and technique.

Barbell Club at 6pm

20mins:
Halt Power Jerk x2 - Up to 70%

15mins:
Halt Split Jerk x2 - Up to 80%

Strength Training at 7pm

Legs

A) Pause Squats 5 x 5

- Front or Back Squats

- 3 second pause in bottom position

- Aim to work across at around 65-70% 3RM

- Rest 2 minutes between sets

 

B) 3 sets:

Romanian Deadlift x 6-8 reps

Double KB Squat x 6-8 reps

C) EMOM9:
1) KB Bulgarian Split Squat x 8-12 (Right Leg - KBs by side)
2) KB Bulgarian Split Squat x 8-12 (Left leg - KBs by side)

3) 20-30 second DBall/Sandbag Hold at chest

 

Endurance Training at 8pm