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Saturday 30/12/17

“CrossFit *Lifting Class 9am **Open Gym 10-12pm  

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Friday 29/12/17

“CrossFit” A. “DT” 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks (70/45)

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Wednesday 27/12/17

“CrossFit” *Open Gym 10-12pm Lifting Class 5pm CrossFit Class 6pm A. On the Minute x 5 5 Touch and Go Power Clean and Jerks *Repeat from last week, aim to improve slightly B. AMRAP 15: 15 Power Snatches 30/20 30 Double Unders 15 Wall Balls (20/24) 30 Double Unders  OR ab to bar

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Saturday 23/12/17

“CrossFit” *Lifting Class 9am *Open Gym 10-12pm

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Friday 22/12/17

“CrossFit” *Open Gym 10-12pm *CrossFit 5.30pm A. On the minute x 10 1x Squat clean thruster B. AMRAP 8 3 Thrusters 40/30 3 Toes to bar 6 Thrusters 40/30 6 Toes to bar 9 Thrusters 40/30 9 Toes to bar etc

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Wednesday 20/12/17

“CrossFit” Open Gym 10-12pm Lifting Class 5pm CrossFit 6pm A. On the Minute x 5 5 Touch and Go Power Clean and Jerks B. 5 Rounds On the 4:00 30 Air Squats 20/15 Calorie Row 7 Clean and Jerks 60/40

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Tuesday 19/12/17

“CrossFit” A. For Time: 20 Power Snatches 50/35 20 Barbell-Facing Burpees 20 Overhead Squats 50/35 20 Barbell-Facing Burpees 20 Squat Snatches 50/35 B. Side Planks 4 sets x 30 reps 0:30′s holds per side, per set.

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Monday 18/12/17

“CrossFit” OPEN GYM 10-12PM LIFTING CLASS 5-6PM CROSSFIT CLASS 6-7PM A. Back Squat 4 sets x 6 reps @ 75% 75% of your one rep max back squat B. For Time: 1500m Row 100 Double Unders 50 Calorie Bike 100 Double Unders 1500m Row

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Saturday 16/12/17

“CrossFit” A. AMRAP 25: 50 Calorie Row, 27 Bar Facing Burpees, 27 Power Snatches 30/20 40 Calorie Row, 21 Bar Facing Burpees, 21 Power Snatches 40/30 30 Calorie Row, 15 Bar Facing Burpees, 15 Power Snatches 60/40 20 Calorie Row, 9 Bar Facing Burpees, 9 Power Snatches 70/50 10 Calorie Row, 6 Bar Facing Burpees, […]

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Friday 15/12/17

“CrossFit” A. 4 Sets of 15: Unbroken Deadlifts (102/70) *Scale weight to achievable UB deadlifts B. 3 Rounds: 10 Front Squats 85/60 20 Chest to Bar Pull-Ups 50 Double Unders

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