Friday 1st February
Calm before the storm.
Open Gym:
Registration for the CrossFit Games is now open. It’s a great way to test yourself so get registered. https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games
Thursday 31st January
Morning class taking on Jackie.
Strength:
Skin the cat 2×5
Around the world 2×10
Handstand 3×30 sec
Met Con:
12 min AMRAP
Climb the ladder of:
Deadlift 140/95
Box jump 30/24
Toes to bar
*1,1,1/2,2,2/3,3,3….etc*
Wednesday 30th January
Karina working on the rings.
Strength:
Front squat 3,3,3
Bent over row 3×6
Met Con:
‘Jackie’
1000m Row
50 Thrusters 20/15kg
30 Pull ups
CrossFit Rugby
Strength: 5 x 3 Squat Superset with 3 x max height Depth Jump
Met Con: Snatch Kalsu
100 Power Snatches for time 45/30kg*
(On the minute every minute perform 5 over the bar burpees)
15 minute time cap
Tuesday 29th January
Jim during last nights met con.
Strength:
5 sets of snatch complex
1 Power snatch + 1 Hang Snatch + 1 Snatch
Jerk 4×2
Met Con:
30 Handstand push ups
40 Pull ups
50 KB swings 24/16kg
60 Sit-ups
70 Burpees
Monday 28th January
John competing at the London Throwdown.
Strength:
Deadlift 5×2
Press 5,5,5
Met Con:
3 rds
20 Hang cleans (squat) 60/42.5kg
20 Ring dips
1 min rest
*Aim to work at speed and to go unbroken*
Sunday 27th January
Pat knocking out some kettle bell swings at the London Throwdown.
Gym Closed:
Saturday 26th January
Matt & Jules practicing their weightlifting during open gym,
Strength:
For 16 mins complete
5 muscle ups on even mins
30 sec dish on odd (dish rocks for advanced athletes)
Met Con:
3x 3 min AMRAP’s with 1 min rest between
1. 10 Thrusters 42.5/30kg & 10 pull ups
2. 10 Power cleans 50/35kg & 10 ring dips
3. 10 Deadlifts 60/42.5kg & 10 push ups
Friday 25th January
Andrew Callard taking us through a box jump finisher at last nights weightlifting class.
Open Gym:
Thursday 24th January
Old photo from the CFT comp last year.
Strength:
Squat 5×3
Weighted ring row 5×6
*feet on a box with weight on your chest*
Met Con:
‘Grace’
30 Clean & Jerks 60/42.5kg
rest 2 mins
21/15/9
Pull ups
Push ups
Wednesday 23rd Jan
Dennis coming up from a hang clean in last nights weightlifting class.
Strength:
5 sets of 2 hang cleans + 1 jerk
Met Con:
5 rds
5 Power snatch 60/42.5kg
10 Burpees
CrossFit Rugby:
Strength: Squat 3, 3, 3 Superset with Barbell Squat Jumps 3, 3, 3 (30% of Squat weight)
Rest 2 minutes between Squats and jumps
Met Con: 4 Rds of 30 seconds on each station followed by 30 seconds rest
Push Press 40/25kg
KB Swing 32/24kg
Burpee KB Jackal
Row
Prowler Shuttles
60 second rest