"Competitors"
a) Back Squat to 7 x 5 @80%
b) 3 Rounds
1km Row
42 x KB Swings (24kg, 16kg)
24 x Pull Ups
c) Every 2 Mins for 10 Rounds
Even Mins - 3 x Full Snatches
Odd Mins - 30 x Double Unders
"Crossfit"
a) EMOM for 5 Mins
3 x Full Snatches
1 Min Rest
EMOM for 5 Mins
2 x Full Snatches
1 Min Rest
EMOM for 5 Mins
1 x Full Snatch
b) 4 Rounds
20 x Overhead Squats (115, 80)
20 x Box Jumps (30, 24)
"Condition X"
a) 7 Rounds
7 x DB Thrusters
200m Run
b) EMOM for 10 Mins
15 x Wall Balls (20, 14)
c) Every 3 Mins for 4 Rounds
Max KB Swings
Saturday strength before class (8am start)
A) Every 2 min x 10 rds:
1 x full clean
1 x hang clean
2 x front squats
B) Every 2 min x 10 rds:
5 x push press