Congrats to all those that competed at Judgement Day on Sunday. Awesome comp well done to Kane & the crew @ CrossFit Queanbeyan!
Prep for the 2016 Capital Unbroken Challenge starts NOW and I am pleased to say major sponsor in Unbroken Athletic Apparel are the first back on board for 2016!! Maybe something different this year stay tuned.. If you have a business or know of someone interested in getting on board as a sponsor let me know ASAP!!
Snatch- 12 mins to hit a heavy snatch
Push press 7, 7, 7, 7
*find heaviest set of 7 for the day
CONDITIONING HR PREP
7, 14, 21, 28m out and back Sprint
Start new set on the 2mins for 3 sets
75 power snatch @ 35/25kg
4 x 3 back squat @ 65% (3 sec pause on box/plates, speed up), rest as needed
5 x 3 snatch pulls @ 85%
Accumulate 2mins in an L sit
5 x 8 GHD
5 x 10 GHR (scale as needed)