Sunday, 1 May 2016

1/05/2016

Commute:

D: 31.km
A: 13m

Crossfit:
A. Every 2 Min x 10
1 Power Clean
1 Front Squat
1 Jerk (Power or Split)
Adv – Add load each set to finish on a heavy for the day.
Result: 55kg

B. 6 RFT
4 Hang Cleans (Power of Full) 70/50kg (Scaled to 45Kg)
6 Chest 2 Bar/4 Jumping Pull Ups (Scaled to jumping)
8 Box Jumps 30/24″ (RX)
Time: 10:30

C. Prowler sprints
Result: 9 x 20m

PMPW: 90kg

No comments: