Wednesday, September 3, 2014

A1. Front Squats x 8-10 Reps @ 30x1 x 4 sets; Session 1/4 (go up in weight only if you hit 10 reps)
 Rest 90 sec.

A2. Strict HSPU CROSSFIT STYLE
Advanced: 3-5 reps x 4 sets
Intermediate: 5 reps x 4 sets
Beginner: 5 reps x 4 sets
Rest 60 sec.

B. 2 cleans plus 1 jerk All sets at 80% of your max.
    Zero seconds rest
   Sprint 200 meters
   10 burpees AFAP
Rest 3 minutes
4 sets

NOTE - BEGINNERS SHOULD DO 4 CLEANS AND 2 JERKS AND GO UP IN WEIGHT EACH SET (PROVIDED YOUR LIFTS ARE PROFICIENT).