FRIDAY

 PK and Macq Uni Coaches...

PK and Macq Uni Coaches...

*CrossFit Health

Friday

a) Lifting Warm Up

Back squat walks

Slow Press OHSquats

Ugly Snatch

 

b) Mr Lift (Pairs Wod)

Amrap 8minutes 1:1

1 Snatch (full)

2 Power Clean

3 Shoulder 2 OH

4 Back Squats

Elite: 225/155 Adv: 205/135

Perf: 185/115 CFit: 135/95 M/T105/75

 


*CrossFit Performance

Friday

Emom x 5

1) 16/14 Cal Row

2) 8 Burpee Box Jumps

3) Rest

 

Skwat Clean Complex x 12mins

3 inch from floor squat clean

Hang sqaut Cleans

Build to heavy

 

Amrap 11mins

7/5 Ring Muscle Ups

14 KB Snatch 24/16

28 Wall Balls