FRIDAY CROSSFIT 11/09/18
GRIND:
A. 3 sets
supine partner med ball drops x 8 reps
then:
Every 2:30 for 12:30 5 sets (each side)
Kettlebell complex
4 Single arm kb clean + 4 waiter squat + 4 press/push press
B. 4 sets (4 minutes each station)
:30 work/:30 rest
-sled push
-battle ropes
-v-ups
rest 1 minute between stations
SPORT:
A. Clean and Jerk 8 x 2 (climbing)
take 5 minutes to work up to your opening set, then:
2 reps every 2 minutes for 16 minutes
B. 4 sets (4 minutes each station)
:30 work/:30 rest
-power cleans
-shoulder to overhead
-toes to bar
rest an additional 1 minute between stations
use today’s clean and jerks to determine load for power clean and shoulder to overhead. Do not exceed 60% of today’s heaviest set of 2
