Tuesday 9th June

CrossFit
1) Snatch Pull 3 x 3RM

2) 10 Minutes.. Every 30 seconds complete:
1 x Power Snatch

3) Metabolic Conditioning:
In Teams of 3 For 10 Minutes Alternating Rounds..
1 x Rope Climb
60m Sprint 

Optional Extra Accessory Training:

1) Row 2KM ( Must hold 5 seconds below 500m Split Time from 2Km Time trial) 
*If splits above split time rest 30 seconds before continuing

2) 5 sets..
3 - 7 x Strict Handstand push Ups

3) 5 sets..
3 - 7 x Kipping Handstand Push Ups

4) Alternating Tabata:
Hollow Rock Hold
Superman Hold

CFK Barbell Club
Jerk Progressions
Jerk Dips 3 x 3 @ 90%
Split jerk 4 x 3 @ 75,80, 85 x 2 %
Clean Pull 4 x 3 @ 105%
Back Squats 3 x 3 @ 85-90%

Simon Lee