Tuesday 7th July

CrossFit
 1) Split Jerk 2 x 3 @80%, 2 x 1 @ 90%+

2) 2 Rounds for Time:
 50 x Kettlebell Swings 24/16kg
 400m Run
30 x Burpee Box jumps 24/20inch

 Extra:
1)Weighted Strict pull up 7 x 3

2) Alternating tabata:
Superman
Hollow hold

CFK Barbell
Snatch 80% 2x3, 2x2 85%
Snatch pulls 2x4 90%(high), 2x4 105%
Clean, Fr.sq & Jerk 3x2 80-85%, 2x1 85-90%
Back Squats 4x3 80-85%

Simon Lee