Friday 10th August 2018
CrossFit
Every minute on the minute for 12 minutes:1 Power Clean + 2 Push Jerks
Work across at around 60-70% max Power Clean and Jerk
Pause 2 seconds in receiving position on all movements
21-15-9 reps for time:
Deadlift 80/55kg
Box Jumps 24/20"
Pull Ups
Time Cap = 9 minutes
Barbell Club at 6pm
20mins:
Halt Power Snatch + Halt Snatch x2 @65-80%
Snatch High Pull 5x3 @70-85%
Strength Training at 7pm
Deadlift - Build to a 1RMthen perform
3 x 5 @ 75% of 1RM (AMRAP on last set)
4 sets:
Pull Ups x 7
EMOM9:
1) 2-3 DBall Clean to Shoulder
2) 8-12 DB Box Step Ups
3) 20-30 secs Hanging L-sit/Tuck Hold
4 sets:
Pull Ups x 7
EMOM9:
1) 2-3 DBall Clean to Shoulder
2) 8-12 DB Box Step Ups
3) 20-30 secs Hanging L-sit/Tuck Hold
Endurance Training at 8pm
In 30 minutes complete:
Max distance row
Every 3 mins complete 4 DBall over the shoulder
