Today’s workout of the day is: EMOM for 15mins Perform 1 snatch. Start with empty bar and add 5kg every min until failure. If you fail before 15mins pick the weight 2mins before you failed and do 2 snatch every min until end. Then 10-9-8-7-6-5-4-3-2-1 Pull ups Dips …
Some reading for your morning coffee:
Breathe -crossfitsouthbay
5 rules to foolproof your paleo diet -robbwolf.com
Hamstrung -crossfitjournal
Todays team wod is: In teams of 2: 3 Rounds for time of: 60 Wall-Ball Shots, 10/8 60 Sumo-Deadlift High Pulls, 35/20 60 Box Jumps, 20/18 60 Push Press, 35/20 60 Calorie Row 60 Press-ups 30 pull ups Post results to comments…
Today’s workout of the day is:
Squat
In 20mins work up to a heavy single.
Then
3 rounds
20 Deadlifts with 70% of heavy squat single
200m run
Post results to comments
_______________________________________________________
Today is a rest day or a chance to catch up on any missed workouts.
Remember gymnastics is on at 17:30 and Bjj is on at 18:30.
BJJ is £3 for members and £5 for none members. Your first class is free.
Today’s workout of the day is:
AMRAP 15
20 Overhead Walking Lunges 20/15kg
10 Shoulder to Overhead 60/40kg
15 Burpees Over bar
Then Not for time:
50 strict pull ups
Post results to comments
________________________________________________
Today’s workout of the day is:
Push Press
3-3-3-3-3
Then EMOM for 10 mins
5 push jerks using 85% of 3.
Post weights to comments
___________________________________________________________
Today’s workout of the day is:
3 Rounds For Time:
12 Front Squats (from ground) 80/60kg
10 Pull-Ups
Then not for time:
5 Rounds
5 Strict Toes to Bar
5 Strict Handstand Press-Ups
Post results to comments
_______________________________________________
