Strength 1 Hang Power Snatch + 1 Full Snatch @80-85% *Can reset between reps Sets on Clock 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00 * WOD Isabel For time (CAP 7min) 30 Snatches 60/42.5kg * PEAK Interval work 4 rounds: 4min AMRAP/ 2min Rest 25/20 Cal Row 10 Thrusters 50/35kg 12 Toes to Bar…
Strength Front Squat (20 rep session) 1×10 @40%, 1×10 @50%, 1×20 @55% *The 1×20 is the main working set. Add 2.5-5% from previous week. Sets on Clock: 0:00, 2:30, 5:00 * WOD 16min AMRAP 8 Hang Squat Clean 40/25kg 8 C2B Pull Ups 8 Hang Squat Clean 40/25kg 8 Burpees * PEAK 3 Rounds for…
WOD 3rft (CAP 21min) 150 Double Unders 5 rounds of 3 Power Cleans 70/47.5kg 6 Push Ups 9 Air Squats * Strenght/Movement AMRAP 6 Mins 1 Strict MU + 1 Kipping MU + 1 Ring Dip *Scale to 2 Kipping MU + Ring Dip * PEAK Accessory Work 5 x 10 (each side) Single leg…
Strength Deadlift 12-10-8-6-4-4 Score heaviest set of 4 Sets on Clock 0:00, 2:00, 4:00, 7:00, 10:00, 13:00 * WOD For time (CAP 15min) 800m Run 70 Wall Balls 20/14lbs 60 Box Jumps 24/20′ 50 SDHP 40/30kg * PEAK Part A Build to max Clean (full) + Hang Clean (full) + Front Squat + Jerk Part…
Strength Strict Press/Push Press 4 Sets of: 3 Strict + 7 Push Press @80-85% of Strict Press 1RM *Rest 2min between sets * WOD 10min AMRAP First 5min 7 Hang Power Cleans 70/47.5kg 21 Double Unders Second 5min 14 Deadlifts 70/47.5kg 21 Double Unders Score = Total Reps * PEAK 5 Rounds 1min MAX Calorie…
WOD For Time (CAP 20min) 50-40-30-20-10 5-4-3-2-1 MB Cleans 20/14lbs Rope Climbs (of which 5 needs to be Legless) * Midline 4 sets of 5-10 Strict Toes to Bar straight into 5-10 Strict Knees to Elbows Rest 90sec * PEAK 6 Min AMRAP 20 Front Rack lunges 60/40kg 20 Hang-power cleans 20 Overhead Squats 20…
Strength 2 Power Clean + 1 Jerk *Work up to heavy single in complex (15min) * WOD For Time (CAP 15min) 1km Run 50 Thrusters 30/20kg 30 Burpees * PEAK For time: 10-8-6-4-2 Muscle Ups After each set and starting perform a 25 calorie row
Strength Front Squat (20 rep session) 1×10 @40% 1×10 @50% / 1×20 @55% *The 1×20 is the main working set. *0:00, 2:30, 5:00 * WOD “Fight Gone Bad” 3 Rounds for Reps 1min Wall Balls 20/14lbs 1min SDHP 35/25kg 1min Box Jump 20/16′ 1min Push Press 35/25kg 1min Cal Row * PEAK Strict Press 5×5@82.5%…
WOD 20Min AMRAP of Regional Nate 4 Strict Muscle Ups 7 Strict HSPU 12 KB Snatch 32/24kg Scale to: 4 Muscle Ups/ 8 C2B/Pull Ups 7 HSPU 12 KB Snatch 24/16kg * Mobility ROMWOD * PEAK Deadlift 4×5@85% of 1RM 4×2@92.5% of 1RM * Accessory Work 5×14 Single Leg Romanian KB Deadlift (7 each leg)…
Gym is closed today as we are hosting the ‘CrossFit Weightlifting Cert’ We are going to do an outdoor workout in Lees Road @1000 All welcome.