Tuesday 5th January

CrossFit
Strength
Split Jerk 6 x 2 @ 80%+ or work technique

Conditioning
As many rounds as possible in 15 minutes..

RX'd
3 x Shoulder to overhead 61/43kg*
3 x Chest to bar pull ups*
30 x Double unders
*Ascend 3 reps per round

Intermediate
3 x Shoulder to overhead 52/34kg*
3 x Pull ups*
30 x Double unders
*Ascend 3 reps per round

Beginner
3 x Shoulder to overhead (scale weight accordingly)*
3 x Ring rows* 
50 x Single skips
*Ascend 3 reps per round

CFK Barbell
Clean & Jerks 70%x3, 75% 2x2, 80% 1x2, 85% x1
Clean pulls 95% 3x4 with pause OR 110% 4x3 Block
Snatch push press 75-85% 4x3
Back Squat 4x3 80-85%

Simon Lee