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