Sunday 16th December
Gym Closed:
CFT Awards:
Coaches Athletes: Tommy & Jules
Athletes Athletes: Steve E & Ruth
Spirit of CrossFit: Pat & Anneka
Saturday 15th December
Rich doing ring dips with 40kg on the belt.
Strength/Power:
Box Jump 5×3
Muscle up 4×5
Strict toes to bar 3×10
Met Con:
10 min AMRAP
5 Thrusters 60kg/42.5kg
10 Pull ups
20 Double unders
Friday 14th December
Nick hitting some good numbers on weighted dips.
Open Gym:
The gym will open as usual tonight.
Christmas party time, see you all tonight.
Thursday 13th December
Pawel overhead pressing.
Strength:
Squat 3×5
Weighted ring dip 5×3
Met Con:
10-1
Deadlift 110kg/75kg
Handstand push up
Finisher:
50 Double unders, start within 60secs of finishing the met con.
Wednesday 12th December
Chris and Tommy placing 2nd & 3rd at White Cliffs comp over the weekend.
Strength:
Clean 5×3
Met Con:
3 rds
250m Row
15 Thrusters 42.5/30kg
15 Pull ups
CrossFit Rugby:
Speed: T-Test x 5
Before each set perform 3 Power Cleans at 75% of 1RM
Met Con: 5 Rds
8 Strict Pullups
16 KB Swings 32/20 kg
200 metre row
90 seconds rest between rds
Tuesday 11th December
Another podium finish for Jules at the weekend. Great work.
Strength:
Front Lever 3 holds
Strict handstand push up 5×5 (use elevated surface if needed)
Weighted pull up 5×5
Met Con:
500m Row
3 rds
– 15 KB swings 32/24kg
– 15 Ring dips
500m Row
Monday 10th December
Andy bench pressing.
Strength:
Deadlift 5×5
Met Con:
4 Rds
12 Front lunges 60/40kg
15 Pull-ups
12 Clean and Jerk 60/40kg
15 Knees to elbows
Sunday 9th December
Sam overhead pressing.
Open Gym:
Saturday 8th December
Vanessa showing a good body position for push ups.
Strength:
Snatch 3,3,3
Press 5×5
Met Con:
9 Muscle ups
21 Deadlifts 100/70kg
7 Muscle ups
15 Deadlifts
5 Muscle ups
9 Deadlifts
Friday 7th December
Some ab work to start off last nights session.
Open Gym: