"Competitors"
a) Hang Power Clean to 3 x 5
b) 0 to 10 Mins
1km Row then
5 10 15 20 etc
Box Jumps (24 inch)
Toes to Bar
12minutes
1km Row for time
"Crossfit"
a) 10 Min AMRAP
5 x Power Snatches (115, 80)
10 x Toes to Bar
7 Mins Rest
b) 10 Min AMRAP
2 4 6 8 10 12 etc
Power Cleans (115, 80)
Strict HSPU
c) Every 90 seconds for 10 Rounds
5 x Back Squats
"Condition X"
a) For 12 Mins
Min 1 - 10 x KB Deadlifts
Min 2 - 8 x Slow Ring Rows
b) 5 Rounds
Max set of Wall Balls (20, 14)
1 Min Rest Between Rounds
c) 100 x KB Swings (24kg, 16kg)
6 x Push Ups at start of every minute
STRENGTH before Saturday class - 8am start:
A) Every 2 min x 10 rds:
3 x push press
2 x push jerks
1 x split jerk
B) Every 2 min x 10 rds:
1 x power clean
1 x full clean