Tuesday 18th August

CrossFit

1) Push Jerk 4 x 3 @ 75%

2) Complete as many rounds possible in 12minutes..
15 x Box jumps 24/20inch
12 x Shoulder to overhead 52/34kg
9 x Toes to Bar

Intermediate
12 min AMRAP..
15 x Box jumps 24/20inch
12 x Shoulder to overhead 43/29kg
9 x Toes to ring

Beginner
12 min AMRAP..
15 x Box jumps / Step ups
12 x Shoulder to overhead (scale weight appropriately)
9 x Knee raises

Extra: (optional)
5 sets:
10-20 Seconds L-Sit hold
30-60 Seconds Superman hold

CFK BARBELL

Power Snatch 1 x 3 @ 75%, 4 x 2 @ 80%+
Cleans 1 x 3 @ 75%, 4 x 2 @ 80%+
Snatch Position 2 & 1 Deadlifts 4 x 4 + Pulls @ 90%
Front Squats 3 x 3 @ 80%

Simon Lee