Tuesday 29th September

CrossFit

1) Hang Clean + Front Squat + Jerk
4 x 1 @ 85-90% or Work Tech

2) As Many Reps possible in 10 minutes..

Rx'd
20 x Thrusters 40 / 35kg
15 x Bar-Facing Burpees
15 x Thrusters 60/ 45kg
15 x Bar-Facing Burpees
10 x Thrusters 80 / 55kg
Max rep Bar-facing burpees in remaining time

Intermediate:

20 x Thrusters 30 / 20kg
15 x Bar-Facing Burpees
15 x Thrusters 40 / 30kg
15 x Bar-Facing Burpees
10 x Thrusters 50 / 40kg
Max rep Bar-facing burpees in remaining time

Beginner:
10 x Thrusters (Scale weight appropriately)
10 x Bar-Facing Burpees

CFK Barbell

Clean, frsq & jerk 80% 2x2, 4x1 85-90%
Clean pass through 4x4 85%
Jerk Dips 4x3 90-95%
Back Squats 2x3 80-85%, 1x5 70%

Simon Lee