Monday 23rd October

Class
Strength

Back squat 5 x 5 @ 70-85%

Conditioning
A) As many rounds as possible in 8 minutes..
40 x Calorie Row
30 x Shoulder to overhead*
20 x Bar-facing burpees
Rx'd 61/43kg

Rest 2 minutes...

B) For time:
50 x Wall ball shots
400m Run with wall ball
*Rx'd 30/20lbs

CFK Compsquad
1) For Time:

10 x Squat Snatch 50/35kg or 50%
8 x Squat Snatch 60/40kg or 60%
6 x Squat Snatch 70/45kg or 70%
4 x Squat Snatch 80/50kg or 80%
2 x Squat Snatch 90/55kg or 90%

2) Back squat
10 @ 76%
5@ 86%
3 @ 89%
(1 x 1 ) x 2 @ 95%+

3) Ring Muscle ups
7 sets:
1-6 x Muscle ups*
*Rest precisely 45 seconds between sets

4) Conditioning
As per class

 

Simon Lee