"Competitors"
a) Overhead Squats -
Max Reps @ 70%, 80% and 90%
b) DB Shoulder Press to 3 x 8
c) EMOM for 16 Mins
Min 1 - 15 x KB Swings (32kg, 25kg)
Min 2 - 10 x Burpee Box Jumps
Min 3 - 15 x KB Swings
Min 4 - 20 x Box Jumps
"Crossfit"
a) Every 90 seconds for 12 Rounds
1 x Full Snatch
1 x Hang Snatch 2 inches from floor
1 x Hang Snatch
b) WOD
100 x Calorie Row
80 x Wall Balls (20, 14))
60 x Chest to Bar Pull Ups
40 x HSPU
20 x Muscle Ups
"Condition X"
a) EMOM for 15 Mins
Min 1 - Max Isometric Chin Up Hold
Min 2 - 12 x Box Jumps
Min 3 - 12 x AB Mats
b) 5 Rounds
2 Min x Assault Bike
1 Min x Ski Erg
15 x Russian KB Swings
30 x Double Unders
20m Prowler
Rest 2 Mins Between Rounds
