Thursday 11th January 2018 CrossFit Smash

NEW SQUAT CYCLE

back squat 

  • 1 x 5 - 50%
  • 1 x 5 - 60%
  • 1 x 5 - 70%
  • 5 x 5 - 75%
  • 3 x 10 - 50%

W#2

50 calories for time - rower or AB

Phillip - Weightlifting

1. 1 squat snatch every : 30 seconds for 10:00

warm up and use a weight around 60-75%

2. overhead squat - tempo 2 seconds down, 2 seconds at the bottom

3. ABs -

  • windshield wipers (use a medball to add some spice)
  • bird dog rows (not sure what this is? Come in and find out)

 

Greg Fraser