Friday

IMG_4088.jpg

*CrossFit Health

Friday

a) Deadlift

1x10@50%

1x5@ 60%....

3x7@70%....

b) Ladder 10mins DECENDING

20-15-10-5

Power Cleans 135/95

40-30-20-10

Hand Release Push Ups

20 V-Snap (always)

c) Hammy Drops

3x12

*CrossFit Performance

Friday

Snatch Complex x6

Snatch Pull

Hang Snatch

Full Snatch

2RFT :

30 Cal Row

60 Wall Ball

90 Double Unders

5 slow rounds

Choose a number between 2-6

1 Primer

1 Ring Muscle Up

* Between sets perform 5

squat snatch at 60% Of max

straight after then rest as needed.