Tuesday 13 November 2018

CROSSFIT


Fitness Testing Day 4

Test 1) Gymnastics

Max push-ups (or strict HSPU)


Test 2) Weightlifting

1RM Back Squat



Finisher (time permitting)

10 Min Death by:
-      KB Swings (24/16)
-      Box Jumps (24”/20”)

Works like this: 1KB+1BJ; 2KB+2BJ; 3KB+3BJ; etc….for 10 mins.


SIMPLYFIT (6am & 6pm)


Same as today’s standard CrossFit Class.



Monday 12 November 2018

CROSSFIT

5 Rounds of:

-      15 Sumo Deadlift High Pull (52/34)
-      6 Box Around the Worlds

* Every minute perform 20 Plate Lateral Jumps (20kg plate)

SIMPLYFIT (6pm)


For time:

-      50 Weighted lunges
-      20 Power cleans [Med Ball Cleans or Barbell (moderate weight)]
-      30 Ring or bench dips
-      20 Wall balls (9/6)
-      30 Ab mat sit ups
-      30 KB swings (24/16)
-      75 Dubs / 150 Singles


CAP: 35 minutes