Saturday 21/12/19
“DT” 5 Rounds – 12 Dead Lifts @ 155/105lbs – 9 Hang Power Cleans @ 155/105lbs – 6 Push Jerks 155/105lbs Then
“DT” 5 Rounds – 12 Dead Lifts @ 155/105lbs – 9 Hang Power Cleans @ 155/105lbs – 6 Push Jerks 155/105lbs Then
Rest Day Or (Optional Workout) 20 Minute Partner AMRAP – 15/12 Cals Ski Erg Each – 15m Walking Lunge Each – 15 Abmat
10-8-6-4-2 Back Squat Accrue 30 Ab Wheel Rollouts Between Sets Then 25-20-15-10-5 – DB Front Squats @ 2 x 22.5/15kg – Pull
“McGhee” 30 Minute AMRAP – 5 Dead Lifts @ 275/185lbs – 13 Push Ups – 9 Box Jumps @ 24”/20”
“Jade’s Joy” 3 Rounds – 90sec: Row – 90sec: 10m Shuttle Runs – 90sec: Air Bike **60 second rest between movements. 5 Burpee
5 x 5 Strict Press 5 x 8 Pistols Per Leg Between Sets Then 21-15-9 – Thrusters @ 95/65lbs – Toes To
6 Rounds, In Partners – 200m Run Each – 200/180m Ski Erg Each – 15 Burpees Each **Alternate Work/Rest Each Movement Or (Outdoor
5-5-5-5-5 Overhead Squat 5 x 1 Minute Planks Between Sets Then 10 Minute AMRAP – 3,6,9,12,15….etc Power Snatches @ 75/55lbs – 1,2,3,4,5….etc
Rest Day Or (Optional Workout) 10 Rounds – 12 Abmat Sit Ups – 10 Box Jumps @ 20” – 8 DB Push Presses
10 Rep Max Bench Press 3 x 20 KB Dead Lift @ 32/24kg Between Sets (Pace 1sec Up/3sec Down) Then 15 Minute
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.