Friday May 25, 2018

  1. OLYMPIC LIFTING :

EMOM 9

1-  3 squat cleans, 70%

2-  Max 4" deficit HSPU

 

EMOM 9

1-  2 squat cleans, 75%

2-  Max 2" deficit HSPU

 

EMOM 9

1-  1 squat clean, 80%

2-  Max Strict HSPU

 

B) TALL JERK :

5 x 2 reps.

 

*for speed.

 

C) ACC::

6 x 5/ 5 single leg KB RDL, 2 x 32/ 24.

 

D) CROSSFIT.COM:

For time, using a single dumbbell:

10 weighted pull-ups

40 overhead lunges

10 weighted pull-ups

30 snatches, alternating arms

10 weighted pull-ups

20 overhead squats, 10 each arm

10 weighted pull-ups

10 Turkish get-ups

10 weighted pull-ups

 

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell

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