Strength Deadlift 12-10-8-6-4-4 Score heaviest set of 4 Sets on Clock 0:00, 2:00, 4:00, 7:00, 10:00, 13:00 * WOD For time (CAP 15min) 800m Run 70 Wall Balls 20/14lbs 60 Box Jumps 24/20′ 50 SDHP 40/30kg * PEAK Part A Build to max Clean (full) + Hang Clean (full) + Front Squat + Jerk Part…
Strength Strict Press/Push Press 4 Sets of: 3 Strict + 7 Push Press @80-85% of Strict Press 1RM *Rest 2min between sets * WOD 10min AMRAP First 5min 7 Hang Power Cleans 70/47.5kg 21 Double Unders Second 5min 14 Deadlifts 70/47.5kg 21 Double Unders Score = Total Reps * PEAK 5 Rounds 1min MAX Calorie…
WOD For Time (CAP 20min) 50-40-30-20-10 5-4-3-2-1 MB Cleans 20/14lbs Rope Climbs (of which 5 needs to be Legless) * Midline 4 sets of 5-10 Strict Toes to Bar straight into 5-10 Strict Knees to Elbows Rest 90sec * PEAK 6 Min AMRAP 20 Front Rack lunges 60/40kg 20 Hang-power cleans 20 Overhead Squats 20…
Strength 2 Power Clean + 1 Jerk *Work up to heavy single in complex (15min) * WOD For Time (CAP 15min) 1km Run 50 Thrusters 30/20kg 30 Burpees * PEAK For time: 10-8-6-4-2 Muscle Ups After each set and starting perform a 25 calorie row
Strength Front Squat (20 rep session) 1×10 @40% 1×10 @50% / 1×20 @55% *The 1×20 is the main working set. *0:00, 2:30, 5:00 * WOD “Fight Gone Bad” 3 Rounds for Reps 1min Wall Balls 20/14lbs 1min SDHP 35/25kg 1min Box Jump 20/16′ 1min Push Press 35/25kg 1min Cal Row * PEAK Strict Press 5×5@82.5%…
WOD 20Min AMRAP of Regional Nate 4 Strict Muscle Ups 7 Strict HSPU 12 KB Snatch 32/24kg Scale to: 4 Muscle Ups/ 8 C2B/Pull Ups 7 HSPU 12 KB Snatch 24/16kg * Mobility ROMWOD * PEAK Deadlift 4×5@85% of 1RM 4×2@92.5% of 1RM * Accessory Work 5×14 Single Leg Romanian KB Deadlift (7 each leg)…
Gym is closed today as we are hosting the ‘CrossFit Weightlifting Cert’ We are going to do an outdoor workout in Lees Road @1000 All welcome.
Strength Back Squat 15 Min to Test 1Rm * WOD 19min AMRAP 8 T2B 12 Push Ups 20 Wall Balls 20/14lbs * PEAK 30 Muscle ups for time Scale: Chest to bar/Pull-ups *Every break 6 DB Squat Snatch 35/25kg
Strength Barbell Cycling Snatch Pulls 5×3 @90% 0:00, 2:00, 4:00, 6:00, 8:00 * WOD “DT”- ReTest 5rft (CAP 10min) 12 Deadlifts 70/47.5kg 9 Hang Power Cleans 70/47.5kg 6 Shoulder To OverHead 70/47.5kg Compare to 11 October 2016 * PEAK 14min EMOM 1: 15 Calorie Row or Bike 2: 10 Burpee Box Jumps
WOD 10rft (CAP 32min) 14 KB Snatch 24/16kg 10 C2B Pull Ups 200m Sprint *Rest 1 Minute between Rounds * Plyometrics Plymometric Bounding 7×1 Seated Box Jump + 1 Broad Jump (Start seated on a low box, bound to a high box, down, the other side and 2 footed broad jump for max distance) *…