19.6.14

CrossFit Training:
Skill: 5 min Front Lever üben

21-18-15-12-9-6-3
Russian Kettlebell Swings 24/16kg
Situps
Walking Lunge Steps

Weightlifting:
6 Sets of 20 m
*Sprint 20 m, jog back and immediately start next set.

Box Jumps
15 Box Jumps*
*Use highest height possible.  Jump up to box, STEP down and repeat.

Power Clean + Jerk + Clean Grip Overhead Squat
3 Sets of 2 P.Cl. + 3 Jr. + 3 Cl.Gr.O.Sq. @ 70%

Clean Deadlift to Below Knee 
1 Set of 4 Reps @ 80%
3 Sets of 2 Reps @ 90%

Vertical Jump with Bar Above Knee with Snatch Grip 
3 Sets of 3 Reps @ 50%