Warm Up
400m run
5 min Double Unders
Movement Flow
Max Weight Testing
Hang Snatch
Power Snatch
Snatch
Hang Clean
Power Clean
Clean
Split Jerk
Push Press
Clean and Jerk
Max weight testing will continue this week. If you have not finished last weeks testing, please continue with it this week and then continue onto this weeks list of movements.
Start with some movement specific warm ups, ie 10-15 reps of a Deadlift. Increase to 90% max weight of the movement for 3 reps. Rest for up to 2 minutes and then try for a 90% weight for 1 or 2 reps depending on how you feel. Load for 1 rep max after rest.
Record weights in computer spreadsheet.
Highlight green or use * as a marker so we know it is a PR.
Honk that PR Horn!
Aim for around 2-3 movements per session that you are in.
GET STARTED IN CROSSFIT AT CROSSFIT FIBRE
