1/11/16

By Neil on January 10, 2016 in cross fit

Warm Up:
Warmy

1 Suicide

10 barbell bent over row (bar weight only)

10 knee to elbow push up’s how to K2E push up

1 x 25yd Sideways Shuffle sideways shuffle

1 x 25yd stepping hamstring stretch stepping hamstring stretch

1 x 25yd lunge with twist lunge with twist

10 burpees broad jumps

Weightlifting:

Snatch 2 @ 60%, 2 @ 70%, 2 @ 80%, 2 @ 85%, 1 @ 90%

15 minute time cap

Xfit WOD:

3 rounds:

30 Squat-cleans (95/65)

30 SDHP (95/65)

Pull up work;

16,10,9,9,8