Monday (Bank holiday hours)
Classic CrossFit
” Kelly”
5 rounds of:
400m Run
30 Wall Balls
30 Box Jumps
Tuesday
Barbell cycling
A) 3 rep max hang power snatch
B) 3 sets of 3 reps snatch pulls
C) 15-12-9
Power snatches 43/30
OTB burpees
6min time cap
Base Conditioning
Every 5 mins x 6
15kcal run
30/24 kcal row
Wednesday
Dumbbell Daft
4 Rounds – with a single DB
1min Max DB Thrusters
1min max DB hang Clean and Jerk
1 min max devils press
1 min Rest
Base Strength
A) Back squat 3 sets of 10 reps @ 2.5-10kg heavier than last week
B) 3 sets of 10 Bulgarian split squats front rack
Superset of:
25-30 glute bridges
C) Chinese planks
Thursday
Bignastics
A) EMOM for 10 minutes:
4-10 TTB
B) 16 min AMRAP
Partner Cindy
1 – Ski for kcals
2 – 5 strict pull ups/ 5 lowered bar scale
10 press ups
15 air squats
switch after each round of Cindy, should be quite fast 60secs
Friday
Heavy Day
A)
5 sets of 2 split jerk, with pause
B)
3 sets of 8 reps split leg, front rack lunges
Think of staying upright and good rack position for split jerk
C) Gymnatic swimming finisher
Saturday
A) Rope Climb practice
B) 3 rounds each, I go U go,
9-6-3
sandbag cleans
sandbag squats
Sunday
Base Conditioning
Base Strength – Lower Body
