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08
12
2015

Wed 9/12/15 @ CrossFit Hume

By Scotty 0

POWER and PLYO
After a warm up you have 5 attempts for a max triple broad jump for distance.

SKILL – 10 mins
Open gym style period to practise pull ups

POWER
Build to a heavy triple clean and jerk (drop bar from the top)
Reset back and concentrate on form

CONDITIONING
30 reps clean and jerk for time @ 50% of class scheduled clean and jerk triple.
At the end row 500m for time

* School holiday program will be starting early Jan here @ CrossFit SFS so tuned Mum’s.

We will do 9.30 class for the parents then 10.30 for the kids

author: Scotty

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