Tuesday 14th July

CrossFit
1) Push jerk 2 x 3 @ 80% 2 x 2 @ 90%

2) 10- 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps:
Push jerk 52/34kg
*30 lateral bar hops 
Toes to bar 
*Bar hops remain 30 reps for entire WOD

3) Alternating Tabata:
Hollow Rock
Superman Hold

Extra:
1) Weighted Pull up 7 x 3rm

CFK BARBELL
Hang/block Snatch 70% 2x3, 75% 2x3
Snatch pulls fr block 90% 2x4, 95-100% 2x3
Power Jerk fr racks 80% 2x3, 90% 2x2, 95% 1x1
Front squats 3x4 80-85%

Simon Lee