Olympic Weightlifting
Warm Up
Pull up, muscle clean, press, 3 rep x 4 set
1. Power clean + power jerk
3+3 rep x 3 set 75%
2+2 rep x 4 set 85%
2. Front Squat
3 rep x 2 set 80%
2 rep x 4 set 90%
3. Dumble row
8 rep x 4 set
The First #1 Crossfitter Box in Semarang
Pull up, muscle clean, press, 3 rep x 4 set
3+3 rep x 3 set 75%
2+2 rep x 4 set 85%
3 rep x 2 set 80%
2 rep x 4 set 90%
8 rep x 4 set