CrossFit BodyM

This afternoon we’ll only be running the 5:30pm session sorry guy’s. No 6:30. Please remember CF Kids this afternoon 4pm til 5pm. So no training in the gym at this time.

warm up. 5 sets. first 2 @ broom

3 MS

5 SGPP

7 OHS

1a. Snatch balance – 75% x 3 x 5. rest 90sec.

1b. Bench press

warm up – 40% x 5, 50% x 5, 60% x 3

working – 65% x 5, 75% x 5, 855 x 5+

1c. BB lunge

20 x 3 sets @ 60/40kg

rest 10min

2a. 3 rounds

30 pull ups

20 burpee

Notes:

• BB Lunge – if 60/40 is too heavy to maintain good form. Drop it back. Plenty of sessions to come to build them up. Be patient.
• I would rather chew my own arm off than watch you guy’s flail around on the pull up bars trying to butterfly without having a good kip, kip without having sound strict etc. Therefore – drop the reps back in (2a) if need be into something that you can better manage with good form. Slow is smooth..smooth is fast. Remember.