Crossfit coaching, Crossfit castle hill

Friday 24th August 2012

http://rebuildingredbull.blogspot.com.au
http://www.crossfitnorwest.com
http://www.rawstrengthandconditioning.com

AM

4 sets of 800m with 2min rest. Aim for constant pace +/- 3-5sec
3.35, 3.32, 3.36, 3.34

2 RM power snatch 80kg

2 power snatch @90%= 72kg
Superset
Snatch balance 2 reps
4 sets

3 snatch pull @90kg
Superset
10 single leg bounds
3 sets

5 sets for reps
AMRAP hspu
AMRAP strict pull ups
9+11
9+12
10+10
8+11
9+11