Thursday 17th December

CrossFit
Strength

1) Hang power clean 3 x 3RM @ 90% of 3rm then 1RM

2) sets of Strict handstand push ups between sets

Conditioning

For time:
RX'd
10-1 reps
Hang Power clean 61/43kg
*20 Double unders between rounds

Intermediate
10-1 reps
Hang power clean 50/30kg
*20 Double unders between rounds

Beginner
10-1 reps
Hang power clean (scale weight accordingly)
*40 skips between rounds

CFK Barbell

Snatch pause at knee/pull 70% 2x3, 3x2 75-80%
Raised snatch pulls 2x4 95%, 2x3 105%
Clean & Jerk 4x2 75%, 
Front Squats 2x4 80%, 1x3 85%

Simon Lee