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24
04
2018

Thurs 25/4/18 : Well Done Megan Smith

By Scotty 0

Awesome work by Meg’s who gave it everything over the last few days with the CrossFit Master’s Qualifier.

Well done…

Warm up
2 rounds
200m row/run
7 KB deads
7 KB squats
& KB press

Lifting – 10 mins
5 x 2 strict press @ 85-90% last week

Metcon
With a Partner
AMRAP 20 Minutes
4 Squat Clean 60/40kg
12 Toes to Bar (hang knee raise)
12/8 Calorie Row
P1 : 4 squat clean
P2 : 4 squat clean
P1 : 12 TTB
P2 : 12 TTb
And so on for 20 mins

ACCESSORY STRENGTH
Pendaly Row – https://www.youtube.com/watch?v=47aPSgWVzno
5 x 6 @ for quality – feel lats and obliques working @ heavier than last weel

A1. 2 x 15 BB Bicep curl
A2. 2 x 15 banded tricep press
Rest 90 seconds between each set

author: Scotty

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