30/07/2018

Conditioning:

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5 Rounds for Time:

15 Dumbel Split Clean 40/25

21 Pull Up

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Weightlifting:

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1) 4 Sets:

3 Full Grip Front Squat +

3 Pause Split Jerk:)

*Pause for 3 seconds in the jerk and feel balanced and STACKED (bar over shoulders, shoulders over hips)

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2) 4 Sets:

2 Clean +

2 Front Squat +

2 Push Jerk

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3) 4 Sets:

3 Clean Deadlift

*No Straps No Hook Grip.
Heavy as possible.

24/07/2018

Strength/ Skill

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Superset:

a) Front Squat @ 80-85% 1RM

3-3-3-3-3

b) KB Deadlift Swing

20-20-20-20-20

*All sets of front Squat same across at 80-85% 1RM. Go heavy on the KB swings

Superset means do 1 set of front Squat then 1 set of KB Deadlift Swing. Alternate through with rest as needed

.

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CrossFit BURN- The Kettlebell

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4 Rounds

20 Plank KB Drag

20 Single Alt Leg Glute Bridge w/ KB Pull Over

20 Kettlebell Swing

400 m Kettlebell Run

23/07/2018

Conditioning:

.

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4 Rounds for Time:

.
400 m Run

7 Deadlift 155/105

7 Hang Power Clean

7 Push Jerk
.

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Weightlifting:

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1) 4 Sets:

3 Muscle Snatch *increasing weight

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2) 4 Sets:

3 Tall Snatch * Increasing weight. Fast drop under bar

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3) 3 Sets:

2 Hang Snatch High Pull + 1 Hang Snatch+ 1 Snatch

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4) 3 Sets:

1 Hang Snatch High Pull + 1 Hang Snatch+ 1 Snatch