CrossFit Kirrawee - 070716
a. Activation
8 x Single Leg Step Ups
Single Arm OH KB Carry 20m each side
3 sets
b. E2MO2M for 12 minutes
3 x Power Clean
2 x Front Squat
1 x Split Jerk
c. E3MO3M for 12 minutes
5 x Deadlifts @ 80% of testing week.
9 x Ring Dips stronger than last week.
7 x Strict Pull Ups
d. Buy in: 200 m Farmers Walk (24kg ea/32kg ea)
Complete for time: 8 - 6 - 4
Ring Muscle Ups *Regress to banded muscle up transition
Strict HSPU
Squat Cleans @ 60kg/80kg
Buy out: 200 m Farmers Walk (24kg ea/32kg ea)
e. Extras
6, 4, 2, 6, 4, 2 of Back Squats
*Example weight of sets: 90 x 6, 100 x 4, 110 x 2, 95 x 6, 105 x 4, 115 x 2