Wednesday 27th December

930am, 430pm, 6pm CrossFit Classes today!

Class
Strength

Every min on the min for 10 mins..
1 x Hang squat snatch + Squat snatch

Conditioning
For time
A ) 21-15-9 reps
Power snatch 43/29kg
Row/ Airbike calories

B) ‘Annie’
50-40-30-20-10 reps:
Double unders
Abmat sit ups

CFK Compsquad
1 ) Snatch

A) Hang snatch + Snatch
5 x 2 @ 60-75%

B) Squat snatch
5 x 1 @ 80%+

2 ) Continuous timer..
0-15 mins:

‘Amanda’
9-7-5 reps:
Muscle ups
Squat snatch 61/43kg

15-30 mins:
‘Dianne’
21-15-9 reps:
Deadlifts 102/70kg
Handstand push ups

30-45 mins:
150 x Calorie Airbike*
*30 secs on 30 secs off

3 ) 2 x 50 GHD sit ups

Simon Lee