Wednesday 9th July 2014

Main – CrossFit


ne barbell per person.
All movements to be completed at the same weight the barbell cannot be loaded or de-loaded.

Spend time going over the deadlift,
Hang power clean and push jerk. Start everyone with an empty barbell and take them through each movement as a group. Then gradually increase weight.


5 Rounds for time, of:
-12 Deadlifts (50kg/70kg)
-9 Hang power cleans
-6 Push jerk

Reduce weight

Metcon (Time)