05/05/2015

Guys and girls we will be making a few changes to the SmithFit Porgram, so keep your eyes and ears open!

Weightlifting: 

Full Squat clean and jerk

3 x 1 reps @ 90% of max

Strength:

#1 Back Squat @ 75%

4 x 3 reps

#2 5 rounds

3 pull up + 3 C2B + 3 Bar muscle up

(if possible go unbroken)

Skill:

3 rounds

50 Double unders – try go unbroken (test yourself if you are confident. if you mess up a set start again)

ME HSwalk

Conditioning:

for time: ( post your work out times on the smith fit board)!!!

run 200

2 rope climbs ( try go legless)

15 burpee box jumps

run 400

4 rope climbs

15 burpee box jumps

run 600

6 rope climbs

15 burpee box jumps

 

 

 

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