Thursday 3rd December

CrossFit

Strength
Split Jerk 4 x 2 @ 85%

Conditioning

As many rounds possible in 12minutes..

RX'd
10 x Chest to bar pull ups
10 x Dumbbell push press 25/15kg
10 x Box jumps 30/24inch

Intermediate
10 x Pull ups
10 x Dumbbell push press 20/10kg
10 x Box jumps 24/20inch

Beginner
10 x Ring row
10 x Dumbbell push press
10 x Box jump/ step ups

CFK Barbell

Snatch pause at hang 2 x 3 @ 70% 3 x 2 @ 75%
Snatch pull 2 x 4 @ 95%, 3 x 3 @ 105%
Clean + Front squat + Jerk 4 x 2 @ 75-80%
Front squat 3 x 4 @ 80-85%

 

Simon Lee