Friday 23.10.20
CrossFit
Paused front squat
4 sets of 5 reps with a 3 second pause at the bottom
*no bouncing out of the bottom
**aim to start @ 65% 1RM and build
Rest 90 seconds between sets
Back-racked box step-ups
2 sets of 8 reps per leg Rest 90 seconds between sets
5 rounds
10/7 cal AB
15 wall balls @ 9/6kg
50 push jerk @ 52.5/35kg
5 rounds
10/7 cal AB
15 wall balls @ 9/6kg
50 push jerk @ 60/42.25kg
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Gymnastics
Pull ups & bar muscle ups