Monthly Archives: February 2012

Strength: Press 5×5 Ring Row 5×5 (feet on box + band) Met Con: 5 Rds 15 Power Snatch’s 35kg/25kg 30 Double Unders

Strength: Snatch Balance 3×5 Overhead Squat 3×5 Met Con: 3Rds 400m Run 20 Pull Ups 20 Sit Ups

Strength: Iron Cross 5 sets of 3 in & outs Back Lever 5 sets of 3 in & outs Met Con: ‘McGhee’ 30 min AMRAP 5 Deadlifts 125kg/85kg 13 Push Ups 9 Box Jumps 24″/20″

Running Session: Meet on Tunbridge Wells Common at 10:15

Strength: Russian Leg Lifts 5xmax Russian Twists 3×10 Met Con: On the minute every minute for 15 mins perform: 3 Power Cleans 75-80% of 1RM 3 Handstand Push Ups *Your choice of HSPU, rings, floor, elevated hands etc*

Open Gym:

Strength: Bent Over Row 5×5 Bulgarian Ring Dip 5×5 Chin Ups 3xmax Met Con: CrossFit Games Open WOD 1: 7 min AMRAP Burpees There will be an alternative wod for none games athletes

Strength: Front Squat 3×5 Lunges 3×10 (hold 2x KB’s or DB’s) Met Con: 8 Rds 3 Shuttle Sprints (10m-10m=1) 8 KB Swings 32kg/24kg 6 Clap Push Ups  30 sec Rest

Strength: Front Lever (tuck) Rows 5×5 V-Sits 3×15 Met Con: ‘Cindy’ 20min AMRAP 5 Pull Ups 10 Push Ups 15 Squats

Stength: Deadlift 3×5 Double KB Swing (Russian) 3×10 Met Con: 45 sec Handstand Hold Run 800m 3 Rds -12 Box Jumps 30″/24″ -12 Push Press 65kg/45kg Run 800m