Tuesday 17th November

CrossFit
1) Clean + Jerk 1 x 3 @ 80%, 1 x 2 @ 85%, 1 x 2 @ 90%, Max

2) 4 Rounds For Time:
Rx'd
5 x Muscle ups
10 x Deadlifts 90/60kg
50 x Double Unders

Intermediate
10 x Ring Dips
10 x Deadlifts 70/45kg
50 x Double unders

Beginner
10 x Banded ring dips/ bench dips
10 x Deadlifts (scale weight appropriately)
100 x Single skips

Extra:
For time:
10 x Rope climbs
30m Handstand walk / 10 x Wall climbs

CFK Barbell

Snatch 1 x 3 @ 75%, 1 x 3 @ 80%, 1 x 2 @ 85% 1 x 2 @ 90% 3 x 1RM @ 95- 100%
Snatch Pull 3 x 3 @ 100-105%
Jerks from racks 1 x 3 @ 70%, 1 x 2 @ 80%, 1 x 2 @ 85%, 1 x 2 @ 90%, 1 x 1 @ 95%, 1RM
Back squat 2 x 3 @ 80%, 1 x 3 @ 85%

Simon Lee