WEIGHTLIFTING PROGRAM 29.10

Strength: 
1) Clean from the blocks (At the knee): Work up to a 3 RM: 3 reps @ 95% 3RM, 3 reps @ 90% 3RM

2) Clean deadlift: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM

3) Bent over row: 3-5 sets x 5 reps within 90% of 5 RM

Work Capacity: Complete the following for max reps
1) Complete as many reps as possible in 7 minutes of:
-Deadlifts
-Strict handstand push-ups
Rest 5 minutes
2) Complete as many reps as possible in 7 minutes of:
-Power cleans
-Pistols

Core: 
Romanian Deadlift: 3-5 sets x 5 reps within 90% of 5 RM

CrossFit CKB RomaNord