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28
07
2015

Wed 29/7/15 @ CrossFit SFS Hume

By Scotty 0

SKILL and STRENGTH (10min)
50 Turkish get ups (25 each hand alternating)
Novice- 16/12/8kg
Intermediate and advance 24/16kg

POWER/CONDITIONING
EMOM 5 mins
perform 4 max distance continuous broad jumps

TABATA kettlebell swings
20:10 x 8 rounds (in 10sec rest must perform 1 burpee)
Novice 24/16kg (russian)
Intermediate 24/16kg overhead
Advanced 32/24kg russian

3min max reps stationary alternating overhead lunge
Novice 10/5kg overhead
Intermediate- 15/10kg overhead
Advanced- 20/15kg overhead
Plate overhead arms locked out straight
STRAIGHT INTO
3mins max rep toes to bar
Novice sit ups
Intermediate try for toes to bar
Advanced toes to bar

author: Scotty

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