Thursday 11th June

CrossFit
1) Clean Pull 3 x 3RM

2) Metabolic Conditioning..
As many Rounds possible in 10 Minutes...
3 x Muscle Ups/ 5 x Ring Dips
3 x Squat Cleans @ 80%

Optional Extra Accessory Training:
1) Close - Grip Bench Press 4 x 8RM @ 80% of 3RM
2) 5 sets: 10 - 20 x Pull Ups ( Aim for Kipping quality )

CFK Barbell Club:

Snatch Balance 4 x 2 @ 90%
Full Snatch 2 x 3 @ 80%, 2 x 2 @ 85%
Cleans 2 x 3 @ 80%, 2 x 2 @ 85%
Snatch Pulls 3 x 3 @ 100%
Front Squats 3 x 3 @ 85%

Simon Lee