QuickFit ZNC

Skill - turkish getup

Conditioning - in teams of 2 complete:
100 Medball OH lunges
200m run (together)
80 Push-up
400m run (together)
60 Medball sit-up
600m run (together)
40 Burpee over partner

CrossFit / CrossFit Express

Skill/strength: power snatch
work on technique and positioning.
Stay light.

Conditioning: 21-15-9 reps of
(15' TC)

power snatch
HSPU
boxjumps

Light: 15/20kg - pike push ups -
51cm
RX: 25/40kg - 51/61cm
Advanced: 35/50kg - 61/71cm

by Louie


Strength

5x3 seated box jumps

3x10 Front squat
3x10 Good mornings
3x6 Push press

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