Friday 28.7.17

CrossFit 4 sets A1. Dumbbell strict press x 10-12 reps A2. Bench press AMRAP @ 75% of 1RM A3. Max effort plank hold - 90 seconds max Rest 1 minute between rounds Rest 2 minutes between sets


100m run 4 burpees over the bar 8 push press @ 42.5/30kg 4 burpees over the bar

Rest 1 minute between rounds. Complete as many rounds in the 20 minute time-frame as possible.


Olympic Lifting

8 minutes to establish heavy triple overhead squat

8 minutes to establish heavy single snatch balance 8 minutes to establish heavy double snatch high pull

8 minutes to establish a heavy double hang squat snatch

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