Thursday 25/04/19
“Luce” 3 Rounds – 1km Run – 10 Muscle Ups – 100 Air Squats **Workout to be completed in 20lb weight vest if
“Luce” 3 Rounds – 1km Run – 10 Muscle Ups – 100 Air Squats **Workout to be completed in 20lb weight vest if
3 x 8 Back Squat 5 x 8 DB Bench Rows Per Arm Between Sets Then For Time 5 Rounds (15 Minute
3-3-3-3-3 Hang Power Snatch Then 14 Minute AMRAP – 7 Hang Power Snatches @ 95/65lbs – 35 Double Unders – 7 Toes To
5 Rep Max Bench Press 3 x 300m Ski Erg Between Sets Then 3 Rounds, In Teams Of 3 – 40 KB
15 Minutes To Practice Handstand Walk Or Progressions Then 20 Minute Partner AMRAP – 80 KB Swings (Partner Holds Handstand) – 60 Wall
20 Clean And Jerks On Cadence 1 Rep Every 30sec For 10 Minutes Then 7 Minute AMRAP 2,4,6,8,10…etc – Clean And Jerks @
5 Rounds (Not Timed) – 20m DB Front Rack Walking Lunge (2 x 10m, Increase Weight Where Possible) – 50 Double Unders – 15 Push
8 Rounds – 1st Minute: 1-3 Dead Lifts – 2nd Minute: 4-6 Strict Chin Ups Then 21-15-9 – Dead Lifts @ 225/155lbs –
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.