Monday 29th February - Programs
"Competitors"
a) Rest Day
"Crossfit"
a) Every 2 Mins for 10 Rounds
2 x Full Cleans
1 x Split Jerk
b) Every 3 mins for as long as possible
500m Row
10 x Power Clean & Jerks (115, 75)
7 Mins Rest
c) 12 Min AMRAP
10 x Toes to Bar
15 x Wall Balls (20, 14)
"Condition X"
a) Every 90 seconds for 6 Rounds
4-8 x Strict Chin Ups
12 x Walking Lunges
b) 5 Rounds - 1 Min Rest Between Rounds
400m Run
10 x Burpee Box Jumps (24 inch)
10 x KB Swings (24kg, 16kg)
10 x DB Thrusters (15kg, 10kg)
