Tuesday 27th September, 2016

CROSSFIT- 5am, 6am, 9am, 12pm, 4.30pm, 5.30pm

Strength-

EMOTM 12 mins

Min 1 – 3 Split Jerk
Min 2 – 3 Front Squats

Work @ 70% of 1RM CnJ – Absolute quality in jerks!

Conditioning –

4 Rounds of –
400m Run
15 Chest to Bar Pull Ups
10 DB Squat Snatches 30kg/20kg
___________________________________

V45- 4.45am, 5.30am, 6.15am, 4.30pm, 5.15pm, 6pm

EMOTM for 25 mins –

Min 1 – 100m Sandbag Sprint/Carry
Min 2 – 12 Wall Balls 10/6kg
Min 3 – 6 Deadball Over Shoulder AHAP
Min 4 – 12 Box Jumps 60cm/50cm
Min 5 – 12 Pike Sliders

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