Saturday 05/05/18
5 x 3 Pause Front Squats (2sec Pause At Bottom) 5 x 15 Ring Dips Between Sets Then 10 Minute AMRAP –
5 x 3 Pause Front Squats (2sec Pause At Bottom) 5 x 15 Ring Dips Between Sets Then 10 Minute AMRAP –
3-3-3-3-3 Power Clean 5 x 1 Minute Planks Between Sets Then “Cindy” 20 Minute AMRAP – 5 Chin Ups – 10
5 Rounds (Not Timed) – 8 Strict Handstand Push Ups – 10 Inverted Bar Rows – 12 Toes To Bar – 14 Wall Balls @
10-10-10 Stiff Legged Dead Lift 5 x 20 Hollow Rocks Between Sets Then 18 Minute AMRAP – 10 DB Snatches (Alt. Arms)
4 x 9 Back Squat @ 70% Of 1RM 4 x Max Reps Strict Press (Target: Accrue At Least 40 Reps Total) Then
3 Rounds – 800m Slow Jog – 400m Moderate Run – 200m Fast Run – 100m Slow Walk Recovery – 100m Sprint **Full Recovery
Saturday Work To 1 Rep Max Power Snatch And 1 Rep Max Squat Snatch Choose 1 Skill To Work On Between Sets Then
10-10-10 Bench Press 10-10-10 Back Rack Step Lunge Between Sets Then 10 Rounds – 10 Wall Balls – 150m Sprint Row
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.