Friday 8th June 2018
CrossFit
Deadlift 5 x 5
Rest around 2 minutes between sets.
10-8-6-4-2 reps for time:
Ground to Overhead 70/50kg
50 Double Unders after each round
Barbell Club at 6pm
20mins:Pull + Power Clean + Clean + Jerk x1
Up to 80%
Snatch Balance
Snatch Balance
5x2 @70-80%
Strength Training at 7pm
Upper
Superset x 4:
Bench Press x 7
Bent Over Row x 7
Superset x 3:
Double KB Shoulder Press x 8-12
Strict Pull Ups/Ring Rows x 5-10
EMOM9:
1) 30 seconds Press Ups
2) 30 seconds DB Curls
3) 30 seconds DBall Hold (at chest)
Endurance Training at 8pm
Rowing
20 mins technique work then...
3 rounds
Max calories per round:
30 strokes (REST 90 SECS)
25 strokes (REST 75 SECS)
20 strokes (REST 60 SECS)
15 strokes (REST 45 SECS)
10 strokes (REST 30 SECS)
5 strokes (REST 2 MINS)
