Friday 11th January 2019 CrossFit Smash

W#1

5 rounds, :30sec on :30 seconds off

max power snatch 42.5/30

W#2

4 rounds, not for time

  • 10 strict pull ups - add weight if needed

  • 10 step ups to a box 5L\5R holding a KB \ DB in a goblet hold

  • 10 strict HSPU - add a deficit if needed

Phillip gymnastic class:

muscle ups progressions

  • swings from the rings

  • hip ext

  • transitions

Greg Fraser