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CrossFit -

"Constantly varied functional movements performed at high intensity over broad time and modal domains." -- Greg Glassman
"Forging Elite Fitness"
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What is CrossFit?

1st Fundamentals Week Free

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WOD, 23 May

WARM-UP
WU #1
2 Rnds NFT of:
15 Wall Balls
15 Push Ups
15 Med Ball Deadlifts
200 meter Run

OLYMPIC WORK
Squat Clean & Split Jerk
5set x 5rep @70%

WOD
20150523
15 Min AMRAP of:
20 KB Swing, #53/35
50 Double-Unders
20 Pull-Ups
20 Squats
20 Pwr Snatch, #75/55

OLY WK2 DAY6
WORKOUT
3-Position Snatch (floor, below knee, above knee) – 60%, 65%, 70%, 75%, 80%, max
Snatch Pull – 100% (of sn) x 3 x 4
Back Squat – 70% x 5, 75% x 5, 80% x 5, 5RM
Push Press – 70% x 5, 75% x 5, 5RM

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