Friday 28th September 2018
Today's Training
CrossFit
Power Clean + Jerk
20 minutes to build to a 1RM
For time:
100-80-60-40-20 Double Unders
10-8-6-4-2 Clean and Jerk 70/47.5kg
Time Cap = 11 minutes
Barbell Club at 6pm
25mins:Front Squat - Work up to heavy single
15mins:
Max height Vertical Jump
Strength Training at 7pm
Pendlay Row 4 x 4
3 sets:
Chin Ups x 5-10
KB Deadlift x 8-12
BB Curls x 8-12
Rest 2 minutes
Finisher:
200m KB Rack Carry + 200m Farmers Walk
Endurance Training at 8pm
EMOM 30:
1) 8 D-ball over the shoulder
2) 8 Burpee box jumps
3) 12 D-ball squats
4) 12 Calorie Assault Bike/Ski
5) 60 secs D-ball hold
6) REST