25/4/14 ANZAC DAY- 7:30AM CROSSFIT CLASS, 8:30AM COMPETITION CLASS
Three sets, not for time, of:
Wall Climbs x 2-4 reps
Muscle-Ups x 3-6 reps
Toes to Bar x 10-12 reps
In 15-20 minutes, build to a heavy Jerk – with 5 of the attempts within 75-90% of your 1-RM.
Every two minutes, for 10 minutes (5 sets):
Weighted Pull-Ups x 3 reps
Work as heavy as possible here. Build to something that feels like a heavy triple before you start the clock, and then try to hold that load for triples for all five sets.
Complete as many rounds and reps as possible in 12 minutes of:
Dumbbell Man-Makers x 5 reps (25/15kg DBs)
Chest-to-Bar Pull-Ups x 10 reps
Kettlebell Swing x 15 reps (32/24 kg)