Thursday 3rd September

CrossFit

1) Split Jerk 1 x 3 @ 80%, 1 x 2 @ 90%, 3 x 1@ 95% +

2) "Helen"
3 rounds:
400m Run
21 x Kb Swings 24/16kg
12 x Pull ups

Intermediate
3 rounds
400m Run
21 x Kb swings 16/12kg
12 x Pull ups

Beginner
3 rounds
400m Run
21 x Kb swings (scale weight appropriately)
12 x Banded pull ups/ Ring rows

CFK BARBELL
Jerk technique
Jerk Balance 2x3 60-65% 2x3 @ 70-75%
Cleans 3x3 85%
Clean Pulls 3x5 105%
Front squats 2x3 80%, 2x5 70%
 

Simon Lee