Thursday 18th January 2018 CrossFit Smash

'We'll Make a Man Out of You"

20 min AMRAP

  • 20 wallballs 9/6
  • 15 man makers 22.5/15 x 2 (City use a sandbag)
  • 10 push ups

Phillip - Weightlifting

1. 15min to build to heavy 1 pause squat snatch (2sec below knee) + hang squat snatch

2. 5x 2 Snatch balance

3. 3 x 20 KB russian Twist
     3 x 20 rower pike

Greg Fraser
Tuesday 16th January 2018 CrossFit Smash

W#1

deadlifts 5-5-4-4-3-3

W#2

6 rounds for time

  • 25 double unders
  • 10 burpees

Weightlifting - Phillip

1. every 90s - 2 cleans + 1 jerk

2. Touch and go power snatch 7-7-7-7+ for load

3. Ab circuit 

Greg Fraser