Tuesday December 9th, 2014

Tuesday December 9th, 2014

Strength
Back Squat 8 x 2 @ 70%

WOD
AMRAP in 6 minutes of:
Press x 3 reps
Pull-Ups x 6 reps
Kettlebell Swings x 9 reps

Crossfit Olympic (Weightlifting) WOD:
Barbell Warmup
5 x 3 Snatch Press Under
5 x 3 Snatch Balance

Snatch
2 x 60%
2 x 70%
2 x 80%
heavy single or two for day, this does not need to be a max just a good heavy single

Clean & Jerk
2 x 2 Cleans (each time) + 1 Jerk 60%
2 x 2 Cleans (each time) + 1 Jerk 70%
2 x 2 Cleans (each time) + 1 Jerk 80%
heavy single or two

Back Squat
5 x 70%,
5 x 75%
5 x 80%
5RM attempt

Remember next Tuesday Dec 16, 2014 6PM will be a Max Lift session!

Steven Bishop - Author

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