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