"Competitors"
a) Strict Press to 5 x 5
b) Every 2 Mins for 10 Rounds
1 x Power Clean
1 x Full Clean
2 x Split Jerks
c) WOD
10 x Power Cleans (135, 95)
2 x Legless Rope Climbs
25 x Calorie Row
8 x Power Cleans (165, 115)
2 x Legless Rope Climbs
25 x Calorie Row
6 x Power Cleans (205, 155)
2 x Legless Rope Climbs
25 x Calorie Row
4 x Power Cleans (225, 155)
2 x Legless Rope Climbs
25 x Calorie Row
2 x Power Cleans 245, 165)
2 x Legless Rope Climbs
25 x Calorie Row
"Crossfit"
a) "Fast & Furious 15"
15 Mins Rest
"Burn Baby Burn"
SATURDAY strength work (to be done before class starts)
Back Squats - work to a 7 rep max
Then use 92.5% of that weight to do 4 x 7.
SATURDAY 8am WORKSHOP - SNATCH
We'll be working on the first pull and overhead position.
Free to all members.