27.2.14

CrossFit:
deadlift 5 x 5
push press 5 x 5

3 Runden auf Zeit
-20 kettlebell swing 24/16kg
-20 burpees
-1 min Pause zwischen den Runden

Weightlifting


Games Athleten nur bis 80%!

Clean Deadlift
1 Set of 1 Rep @ 60% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 70% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 80% of Clean & Jerk 1 Rep Max
1 Set of 1 Rep @ 85% of Clean & Jerk 1 Rep Max
2 Sets of 1 Rep @ 90% of Clean & Jerk 1 Rep Max

Power Clean from Blocks Above the Knee
1 Set of 4 Reps @ 60% of Clean & Jerk 1 Rep Max
1 Set of 4 Reps @ 70% of Clean & Jerk 1 Rep Max
2 Sets of 3 Reps @ 80% of Clean & Jerk 1 Rep Max

Clean & Jerk
4 Sets of 1 Clean + 2 Jerks @ 80% of 1 Rep Max

5 min auslaufen und 10 min mobility regenerativ