Monday 22/09/14
3-3-3-3-3 Back Squat Accrue 30 Strict Handstand Push Ups Between Sets Then 5 Rounds – 1 Minute: Clusters @ 135/95lbs – 1
3-3-3-3-3 Back Squat Accrue 30 Strict Handstand Push Ups Between Sets Then 5 Rounds – 1 Minute: Clusters @ 135/95lbs – 1
5 Rep Max Overhead Squat Then “Lumberjack 20″ For Time – 20 Dead Lifts @ 275/185lbs – 400m Run – 20 KB
5-5-3-3-1-1 Dead Lift Handstand Walk Practice Between Sets Then 10-8-6-4-2 – Power Snatch @ 155/100lbs 25-20-15-10-5 – Box Over Jumps @ 24″/20″
10 Minute AMRAP – 30 Muscle Ups – Max Reps Power Cleans @ 135/95lbs Then “Jade’s Joy” 3 Rounds – 90sec: Row
5-5-3-3-1-1 Push Press Accrue 40 Strict Chin Ups Between Sets Then 2 Rounds x 5 Minutes 2-4-6-8-10-12…etc – Push Jerk @ 165/105lbs
5-5-3-3-1-1 Front Squat 5 x 15 Hand Release Push Ups Between Sets Then 10-8-6-4-2 – Squat Clean @ 185/115lbs – Double Unders
3 Rep Max, Then 1 Rep Max Power Snatch Then 25 Minute AMRAP – 10 Box Jumps @ 30″/24″ – 8 KB Swings
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.