10 Sept 15 - DT - CrossFit Fibre - CrossFit Fibre

090915
Warm Up
1.1km Run, 30 Ring Rows, Movement Flow

Strength
10min EMOM
4 Deadlift 80% 1RM
4 Chest to Bar/Rings to Ribs

WOD
DT
For Time:
Five rounds of:
12 Deadlift
9 Hang Power Clean
6 Push Jerk

Rx 70/50
Choose a challenging weight.
No Single Reps, multiples of Doubles or more.

7pm Beginners

Warm Up
30 x 10m Laps, 20 Push Ups, 20 Ring Rows, 30 Squats, 50 Shoulder Rolls
Skill
Kettle Bell Swings:
Russian
American
Clean
Snatch

WOD
Gen WOD 1
4 Rounds
20 Ring Rows
20 KB Swings Russian
20 KB Lunges
20 x 10m Laps

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