Wednesday 21/08/13
5 x 5 Push Jerk 5 x 10-15 Toes To Bar Between Sets Then 5 Rounds x – 10 Chin Ups – 10 Shoulder to
5 x 5 Push Jerk 5 x 10-15 Toes To Bar Between Sets Then 5 Rounds x – 10 Chin Ups – 10 Shoulder to
3 x 3 Dead Lift 5 x 90 Second Plank Between Sets Then 5 Rounds x 3 Min AMRAP – 3 Power Cleans @ 135/95lbs
5 x 5 Back Squats 5 x 10 Strict Chin Ups between sets Then 25-20-15-10-5 – Wall Balls 5-4-3-2-1 – Muscle Up Then Accrue 50
1 + 1 + 1 Power Snatch, Overhead Squat, Full Snatch Then 15 Minute AMRAP – 5 Power Snatch @135/95lbs – 5 Overhead Squats @135/95lbs
3 Rep Max Thruster 5 Rounds x – 500m Row – 7 Thrusters @135/95lbs Then 6 x Partner 250m Sprints
3 x 3 Deadlift 5 x Max L-Sits between Sets Then 10 Minutes to find a 1 Rep Max Power Clean Then 30 Burpee Muscle
10 Rep Max Back Squat 5 x Max sets of Toes to Bar Between Sets Then 5 Rounds x – 7 Squat Cleans @ 155/105lbs
5 x 3 Strict Press 5 x 8 Pistols / Leg (between sets) Then 4 x 4 Minute Rounds – 10 HSPU – 10 Chin
We believe that CrossFit is for everyone and that fitness doesn’t discriminate.
Whatever age, shape, gender or fitness level you are we’ll provide a safe environment for you to become your best self.