Thursday 7th January

CrossFit
Strength

Power clean 5 x 3RM @ 80%+

Conditioning
1) For time: (10 min time cap) 
21 - 15 - 9 - 6 - 3 reps:
RX'd
Deadlifts 102/70kg
Toes to bar

Intermediate
Deadlift 90/55kg
Toes to ring

Beginner
Deadlift (scale weight accordingly)
Knee raise/ abmat sit ups

2) 5 minutes max calorie Row

CFK Barbell
Snatch (2 power, 1 full) 70%x3, 75% 2x2, 80% 1x2, 85% x1
Snatch Pulls 95% 3x4 with pause OR 105% 4x3
Jerk from behind neck 80-85% 4x2
Front Squats 4x3 80-85

Simon Lee