Friday 13th July 2018
CrossFit
Every minute on the minute for 12 minutes:1 Power Clean + 2 Push Jerks
Work across at around 50-60% max Clean and Jerk
Pause 2 seconds in receiving position on all movements
"Friday 13th"
5 rounds:
12 KB Swings 24/16kg
9 Thrusters 40/25kg
7 Pull Ups (Scale to Ring Rows)
On the top of every minute perform 3 burpees!
Time Cap = 13 minutes
Compare to 13th October 2017
Barbell Club at 6pm
20mins:
Hang Pull + Hang Snatch x2 @55-65%
Snatch High Pull 5x3 @70-80%
Strength Training at 7pm
Deadlift - Build to a 5RMthen perform
3 x 3 @ 90% (AMRAP on last set)
4 sets:
Pull Ups x 5
EMOM9:
1) 2-3 DBall Clean to Shoulder
2) 8-12 DB Box Step Ups (Hang)
3) 20-30 secs Hanging L-sit/Tuck Hold
4 sets:
Pull Ups x 5
EMOM9:
1) 2-3 DBall Clean to Shoulder
2) 8-12 DB Box Step Ups (Hang)
3) 20-30 secs Hanging L-sit/Tuck Hold
Endurance Training at 8pm
EMOM 20:
1) 15 heavy or high wall balls
2) 20 Russian KB swings
3) 15 toes to bar
4) 20 cal AB/row/ski
REST 3 MINS
3 rounds of above for time without rest!
