Tuesday the 12th of February

Amy Laffen from CrossFit Waterford...Amy is the top CrossFit Girl in Ireland at the moment.
Amy came 22nd at the London Throwdown and will be one of the many strong ass women competing at CFWD for the 1st ever ALL LADIES Olympic Lifting Competition on April 6th.

Entry fee is 20euro please contact me if you would like a chance to show off your skills.


Skill

Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press

 Snatch segment pull(1", knee, hip, finish) + snatch pull - (1 + 1) x 2 x 3 sets

  Snatch - 60% x 3 x 3

  Snatch push press + overhead squat - 3 + 1 x 3

 

3 sets; no rest:

1)  Bent row x 5

2) Jack knives x 15

 

 

Workout

 

3 ROUNDS

 

5 Back Squats 45kg/65kg

10 Box Jumps

15 Wall Balls