Monthly Archives: January 2013

Friday 1st February

Open Gym: Registration for the CrossFit Games is now open. It’s a great way to test yourself so get┬áregistered. https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games  

Thursday 31st January

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

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

Tuesday 29th January

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

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

Gym Closed:

Saturday 26th January

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

Friday 25th January

Open Gym:

Thursday 24th January

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

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