CrossFit in Castle Hill - CrossFit programming

Monday 3rd Sept 2012

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

Bench heavy single for the day 144kg

Max bench at 100kg 14, 13.5 then 10
Max was 14 reps

10 sets with 2min rest
3 squats @80%- 152kg
25m sprint

Then

4 sets 12m yoke at 330kg

PM

Snatch triples at 55kg

Then

EMOM
Hang power cleans
Hspu

Then

Log clean and press to 100kg