Tuesday 21st July

CROSSFIT

1) Front Squat 3 x 4 @ 80-85%

2) As many rounds possible in 17 minutes..
40 x Wall ball shots 20/14lbs
40 x Box jump overs 24/10 inch
10 x Muscle Ups Or 20 x Chest to bar Pull ups

Extra:
1) 5 sets: 3-7 x Strict Handstand Push ups
2) 5 sets: 3-7 x Kipping Handstand Push ups

CFK BARBELL
Block Snatch 75% 3x3, 80% 1x2
Snatch pulls Fr. block 95% 2x4, 100-5% 2x3
Frsq, Jerk Fr. racks 80% 2x3, 85-90% 2x2, 90-95% 1x1
Cleans 80% 2x3, 85% 1x2, 90% 1x2

Simon Lee