"Competitors"
a) Pause Back Squat to 5 x 7
b) Behind Neck Strict Press to 3 x 8
With 5 x 5 Strict Weighted Chin Up
c) 12 9 6
Muscle Ups
DB Snatch (each arm 24kg)
"Crossfit"
a) Every 2 Mins for 10 Rounds
Pause Back Squat to 5RM
b) WOD
0 to 18 Mins
3 Rounds
21 x KB Swings (24kg, 16kg)
21 x Hand Release Push Ups
21 x Calorie Row
18 to 30 Mins
AMRAP
10 20 30 40 50 etc x Double Unders
1 2 3 4 5 6 7 8 etc x Muscle Ups
"Condition X"
a) WOD
12 to 1
Push Ups
Toes to Bar
b) 5 Rounds
1 Min Max x Walll Balls
1 Min Rest
c) 10 to 1
Ring Rows
20 to 2
DB Step Ups
