Some muscle up practice.

Met Con:
CF games 13.3 or a girl wod.

Fridays are a chance to catch up on the open wod or re-test a girl/hero wod. There will be a group decision on which girl/hero everyone will do.

 

Yesterdays floor press and squat wod.

CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20/14 lbs
90 Double-unders
30 Muscle-ups

Strength/Skill:
Work on your quarterly goal

We will be open this Sunday 14:00-16:00 for anyone wanting to do or re-do the open wod.

 

Adele pressing.

Strength:
Power snatch 5×8

Met con:
100kg/75kg floor press for 50 reps.
Every time you rest/stop moving the bar, perform 50 air squats (cut off time = 20 minutes)

Finisher:
12 burpees on every minute for 8 minutes.

Pat & Emma on KB swings.

Strength:
Deadlift 5,5,3,3,1,1
Press 5×5

Met Con:
21,15,9
Thruster 42.5/30kg
Toes to bar

Dennis squatting.

Strength/Skill:
For 10 mins complete
2 Hang snatches + 15 Double unders at the start of each min

Met Con:
10 Muscle ups
50 KB swings 24/16kg
8 Muscle ups
40 KB swings
6 Muscle ups
30 KB swings
4 Muscle ups
20 KB swings
2 Muscle ups
10 KB swings

 

Fionn Deadlifting.

Open Gym:

 

Handstand push up progressions.

Strength:
For 20 mins complete
3 Jerks on even mins
10 KB swings on odd

Met Con:
8 rds
3 Cleans 80/60kg
15 Push ups

 

Joel practicing handstand push ups.

Met Con:
CF games 13.2 or a girl wod.

Fridays are a chance to catch up on the open wod or re-test a girl/hero wod. There will be a group decision on which girl/hero everyone will do.

Handstand practice.

Met Con:
CF Games 13.2
10 min AMRAP
5 Shoulder to overhead 52.5/35kg
10 Deadlift 52.5/35kg
15 Box jumps, 24/20″

Strength/Skill:
Work on quarterly goal

Over the box jumps.

Strength:
Squat 3, 3, 3
Superset with 3 Broad jumps for distance

Met Con:
(i) 4 Rds
5 Deadlifts 140/110kg
10 Over the Bar Burpees
30 seconds active rest

3 mins recovery

(ii) 5 Rds
1 min max row for distance
60 secs recovery between efforts