Tuesday 8th September

CrossFit

1) Power Clean 3 x 3 @ 80% 1 x 2 @ 90% 3 x 1 @ 95%+
Or Work Technique

2) 2 rounds for time:
RX'd
15 x Power cleans 83/55kg
30 x Toes to Bar
40 x Box jump overs 24/20inch

Intermediate
15 x Power cleans 60/35kg
30 x Toes to Rings
40 x Box jump overs

Beginner
15 x Power cleans (scale weight appropriately)
30 x Knee Raises/ Abmat sit ups
20-40 x Box jumps/ Step ups

CFK BARBELL

Snatch from Hang 75-80% 2 x 3, 80-85% 3 x 2
Snatch Pull 2 x 4 95%(high) 2 x 3 @ 110%
Clean + Jerk 3 x 2 80-85%, 2 x 1 90%
Front Squat 3 x 5 75-80%

Simon Lee