Thursday 24/07/14
5 x 3 Power Clean 5 x 1 Minute Planks Between Sets Then “Grace” For Time – 30 Clean And Jerks
5 x 3 Power Clean 5 x 1 Minute Planks Between Sets Then “Grace” For Time – 30 Clean And Jerks
5 x 10 Bent Over Barbell Row 5 x 10 Weighted Strict Ring Dip Between Sets Then Every Minute On The Minute
5 x 5 Back Squat 5 x Max Reps Strict Press @ 95/65lbs Between Sets Then 20 Minute AMRAP – 10 Push
6 Rounds – 400m Run **Rest up to 5 minutes between rounds and work on mobility Then For Time – 500m Row
4 Rounds For Strength – 3 Power Clean And Split Jerks, Immediately Into – 15 Wall Balls @ 30/20lbs **Rest up to 4 minutes
3 x 3 Full Clean 5 x 7 Box Jumps @ 40″/30″ Or Box Jump Technique Between Sets Then Buy In: 15
10 Rep Max Back Squat 7 x 5 KB Seesaw Press Per Arm Between Sets Then 3 Rounds – 100m Backward Sled
2-2-2-2-2 Dead Lift 5 x 15 Toes To Bar Between Sets Then 4 Minute Partner AMRAP – Burpees, Alternating 4’s Rest
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.