12.6.14

CrossFit Training:
Strength:
5 Runden auf Zeit:
1 Rope Climb
2 Front Squat 90% 1RM

5 Runden auf Zeit:
200m rennen
6 Clean & Jerks 60/40 kg
10 Burpee Pullups

Weightlifting:
Clean Deadlift from Blocks Above the Knee
1 Set of 1 Rep @ 60/70780/85/90/95%
2 Sets of 1 Rep @ 90%

Power Clean
1 Set of 4 Reps @ 60/70%
2 Set of 2 Reps @ 75%

Clean + Jerk
2 Sets of 2 Cl. + 1 Jr. @ 80%
1 Set of 2 Cl. + 1 Jr. @ 85%
2 Sets of 1 Cl. + 1 Jr. @ 90%

Clean Pull
4 Sets of 4 Reps @ 90%

Clean Deadlift to Knee 
1 Set of 2 Reps @ 90%
3 Sets of 2 Reps @ 100%

Front Squat
5 Sets of 5 Reps