Warm Up:
Snatch Drills
Strength:
Power snatch 5×3
Front squat 3×3
Met Con:
10,8,6,4,2 hang cleans 70/50kg (squat)
20,18,16,14,12 hand release push ups
Warm Up:
Agility drills
Strength:
Handstand hold 3×10-15 sec
Handstand push up 3xmax
L-sit 90 sec in total
Met Con:
5 rds
5 KB C&J 2×32/20kg (swinging)
10 bar touching burpees (6″ jump)
Finisher:
Max toes to bar in 90 sec
Warm Up:
Toes to bar practice
Strength:
Deadlift 5RM
Kipping chest to bar pull up 3xmax
Met Con:
3 rds
20 wall balls 9/6kg
2 bear complex’s 80/55kg
20 pull ups
Warm Up:
Clean & Jerk drills
Strength:
2 cleans + 2 jerks x5
Squat 5×5
Met Con:
Team wod
New class added to the timetable. Friday at 16:15 there will be a CrossFit Class. Open gym will run as usual afterwards.
Warm up:
Toes to bar practice
Met Con:
‘The Lumberjack’
20 deadlifts (275lb)
400m run
20 kettlebell swings 32/24kg
400m run
20 overhead squats 52.5/37.5kg
400m run
20 burpees
400m run
20 chest to bar pull ups
400m run
20 box jumps 24/20″
400m run
20 KB Cleans (squat) 2x 20/12kg
400m run
Russell during last nights clean & jerks.Strength:
Deadlift 8×3
Strict pull up 3xmax
Met Con:
8 min AMRAP
KB snatches 32/24kg
*on the min complete 5 burpees
Mike pressing.Strength:
Clean & Jerk 10×1
Met Con:
500m row
Then
3 rds
15 shoulder to overhead 60/40kg
15 toes to bar
Then
500m row
Open Gym:
Great work by Jules last week finishing 3rd in her first Triathlon.The school has an event on today and there will be marshals directing everyone for parking. If you can please park as instructed and you may be asked to walk an alternative way down to the box. Other than that training is on as normal.
Strength:
Press 5×5
Met Con:
100 pull ups
100 KB swings 24/16
100 med ball twists 9/6
100 squats
We are now officially a British Weight Lifting club.Strength:
Deadlift 8×2
Met Con:
5 rds
5 snatches 60/40kg
15 push ups