December 9, 2015

CrossFit
Strength: Snatch Heavy Single

WOD: 5 Rounds, Each for Time
30 Wall Balls (20/14)
5 Squat Snatches
*Rest 2 minutes

Incendia Ignite
WOD: 3 Rounds for Time
Row 1000m
42 Kettlebell Swings (53/35)
24 Goblet Squats (53/35)

Incendia Barbell
1) Clean from Blocks (Above knee) (5×1 @ 80% of 1rm C&J)
Same weight across, we will be adding 2.5-5kg each week for next 4 weeks

2) Front Squat + Jerk (2+1 x 5 sets)
2 Front Squats + 1 Split Jerk…5 sets, same weight across. Use 70% of 1rm

3) Back Rack Lunge Steps (10-10)