Filip Trojovsky -CrossFit– TRAINING – 17.08.15 – c&j – athletic 4 4 fun

 

1. Part in The PowerHouseBrno

A. Clean & Jerk complex from boxes 40 cm:
Power clean + half squat clean + squat clean + 2 X Split Jerk
UP to 10 kg
30-100 kg

110-120-130 kg half squat clean + 2 X jerk

 

B. Front squat 3 reps to max
UP to 10 kg
60-140 kg

 

C. Emom 3 min. 10 FS 80 kg

 

2. Part Athletic 4 min 4 fun

5 X 4 min work

*3 min rest every round

 

A. 1 km run – me – 3:42

B. Max burpees – me -70 reps

C. Jumping 13 sters cca. 40 cm – me – 10 x

D. Max burpees – me – 67 reps

E. Max rounds:  5 Pull UP + 5 Lunges + 5 Sumo Air Squat + 5 planc complex (from Pull ups  start positon to planc &  up)

 

 

 

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