Friday 03 January 2017
03/02/17
A) Olympic Weightlifting Programme
B) CrossFit Open WOD 16.5
Saturday Team Hero WOD… ALL welcome @ 10am !!!
02/02/17
A) Olympic Weighlifting Programme
B) For Time: 100 Double Unders 10 SDLHP 10 HSPU 100m Run 10 Goblet Squat 10 C2B Pull Up 10 Cal Row 10 KB Snatch 10 Pistol Squat 100 Double Unders
01/02/17
A) Olympic Weightlifting Programme
B) 9 minute Ascending Ladder:
3 Wall Ball
3 Sit Up
6 Wall Ball
6 Sit Up
9 Wall Ball
9 Sit Up
Reps increase by 3 until the time is up !!!
31/01/17
A) Olympic Weightlifting Programme
B) 3 RFT: 800m Run 50 Air Squats
A) Olympic Weighlifting Programme
B) 15 min AMRAP: 10 DB Push Press 20 DB Box Stepovers 30 Double Unders
26/01/17
A) Gymnastics
B) 10 minutes to establish a heavy Clean and Jerk
C) 15 minute EMOM 1 Clean + 2 Jerk (70-75%)
25/01/17
A) Gymnastics
B) 14 min AMRAP
10 Alternating KB Snatch 15 Burpee 30 Double Unders