CROSSFIT
BEGINNER STRENGTH 1.4
1) Back Squat 3 x 5
2) Press 3 x 5
Rest 1 min
INTERMEDIATE STRENGTH 1.4
1) Back Squat 3 x 5 x 85% 1RM
2) Weighted Dip 3 x 8 Strict
Add weight if B/W is easy
Rest 1 min
WOD
6 rounds for time of:
Burpee, 6 reps
24kg (16kg) Kettlebell American Swing, 12 reps
Walking Lunge, 18 reps
Post time to comments
WU – discussion on facial hair in the police force. Its seems as though the fuzz is down on facial fuzz
Strength
On advise of Adrian I worked up to set of 3 as hadnt done barbell squats for some time
BS 3 x 100/105/110kg
Press 5 x 50/55/55kg
WOD
6 rft of6 x burpees
12 x american swing @ 24kg
18 s walking lunge
08:38
then an hour of yoga woth loulou – think I was the øeast flexible person there
that was hard work… my balance is shit!! good though! think the discipline will help generally:-)
agreed. one the the areas I think we can all improve on