Wednesday, 4 November 2015

LPO 52 @Functional Strength CrossFit

Jerk (balance)
3 x 3 unloaded - foot placement

Jerk in split (one jerk then 3 in split)
3 x 3 @pvc
2 x 3 @20kg

Jerk from rack (dip and pause then dip and jerk each rep)
2 x 2 @20kg
2 x 2 @40kg
3 x 1 @50kg

Muscle Clean
3 x 2 @40kg

Clean from hang
2 x 3 @20kg
2 x 3 @30kg
2 x 3 @40kg
second set of each has front squat on receiving bar in power position

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