Thursday 19th November

CrossFit

1) Push press 4 x 4RM
*Weighted strict pull ups 5 x 5 between sets

2) For Time:

RX'd
50 x Calorie Row
50 x Shoulder to overhead 60/40kg
400m Run

Intermediate
50 x Calorie Row
50 x Shoulder to overhead 50/30kg
400m Run

Beginner
500m Row
50 x Shoulder to overhead ( scale weight accordingly)
400m Run

CFK Barbell

Snatch Balance 2 x 2 @ 85%, 2 x 2 @ 90%
Cleans 1 x 2 @ 75%, 1 x 2 @ 80% then MAX
Clean pull 3 x 3 @ 110%
Front squat 3 x 3 @ 75-80%

Simon Lee