Tuesday 9th January 2018 CrossFit Smash

W#1

3 rounds - not for time (10 min cap)

  • 10 L side planks pulses 
  • 10 v- ups 
  • 10 R side planks pulses 

W#2

  • 1000m run
  • 5 snatch 60/40
  • 800m run
  • 3 snatch 70/47.5
  • 400m run
  • 2 snatch 80/55
  • 200m run
  • 1 snatch 90/62.5

Snatch can be anyhow power\squat 

 

WEIGHTLIFTING

1. work up to a heavy clean

2. 5x5 front squats

3. 3x3 push jerks

4. 3x5 bottoms up KB press

Greg Fraser