Snatch Friday 24/11/17
23rd November 2017 by
CrossFit Warm Up Basketball From the left Run 5m then Layup From the middle Run then Shoot Free Throw From the right Run 5m then Layup Strength 12min EMOM - 30 seconds Snatch Power Snatch Rest Increase weight after...
Push Jerk Thursday 23/11/17
22nd November 2017 by
CrossFit Warm Up 4 Pistols 10 Box Jump Overs 5 Calories Airbike/Row *Nasal Breathing Strength 6min EMOM 3 Power Cleans + 3 Front Squats + 3 Push Jerks @70/35kg Skill Pistol Over Cone 5x4 WOD 10min AMRAP...
Squat Wednesday 22/11/17
21st November 2017 by
CrossFit Warm Up 10 Frog Squats 5 Candlestick Rolls 10 Squat Jumps 5 Superman Rocks Strength Tempo Back Squat 5x3@75% 33X1 Skill Gymnastics Complex 5x5 each Burpee/Candlestick Roll/Hollow Rock/Superman Rock WOD 5 Rounds of: 10/8 Calorie Airbike...
Muscle Up Tuesday 21/11/17
20th November 2017 by
CrossFit Warm Up 2 Muscle Up Turnovers/Negatives 2 Deadball Cleans 10 KB Swings 10 Abmat Situps WOD Partner WOD 30min EMOM 2 Muscle Ups + 4 Strict HSPU 8 KB Swings 32/24kg + 12 Wallballs 8 T2B + 4...
Deadlift Monday 19/11/17
19th November 2017 by
CrossFit Warm Up Hip Flow Inchworm 5 metres Handstand Hold 30 seconds Strength Deadlift 10,10,10 Skill HSPU 10,8,6,4,2 WOD For Time: 400m Run 15 Power Cleans 60/40kg 20/15 Calorie Row 5/3 Rope Climbs 20/15 Calorie Bike 15...