Monday – Bank holiday reduced hours
6:50am – WOD / 10 am – WOD / 12:10pm WOD / 5pm – WOD / 6pm – WOD
Open gym will run as normal until 5pm. Please see team up for all changes.
Classic CrossFit
20 min AMRAP
20 power snatches
20 target burpees
20 box jumps
Tuesday
Heavy Day
A)
5 sets of 3 split Jerk
with 3 sec pause in the catch
B)
4 Rounds
10 DB/KB deadlift
1 length front rack carry
10 DB/KB deadlift
1 length front rack carry
rest 2 minutes between rounds
Base Conditioning
5 Rounds, E2MOM
25kcal run
30/24 kcal row
30/24 kcal ski
Wednesday
Bignastics
A) EMOM x 8
4-10 TTB
B)
3-5 Strict pull up/CTB/negatives
15 DB Snatch
15/12 kcal ski
Rest 2 mins x 5 rounds
Base Strength
4 sets of
2-6 reps Push press at 90% of 3rm push jerk
3 sets of 15-20 second dip holds at 120% of 1rm push jerk
3 sets of 6-8 single arm bent over rows
Super sets of
60 sec bar hang (if more than 60s do weighted)
Thursday
Classic CrossFit
A)
For Time
50 Wall Balls
400m Run
B)
5 Sand Bag Cleans
max shuttle runs remaining time
1min on/off
x 5 rounds
Friday
Barbell conditioning
For Time in pairs
100 Thrusters
100 Clean and Jerk
EMOM 5 syncro down ups
alternate minutes partners work
Saturday
Pump and Grunt
A)
4 sets of 8 Bench Press
B)
4 sets of 12 Dumbbell STOH
C)
10-15 rope pulls each side
D)
60 sec on/off x 5
10 Press Ups (1set max)
15 sit ups
10 empty bar strict Press + push press remaining time
Sunday
Base Conditioning
Base Strength – Lower body
3 sets of 10 Back Squat @ 75% of max 10rm last week
3 x 16 back rack reverse lunges
3 x 15-20 calve raises
