Programming for the Week Commencing‪ 28th May‬

Tuesday:

A.

Strength

5 X 3 Bench Press @80/85% + 2 X Legless Rope Climb or Rope Pulls from floor

B.

Conditioning

5 Rounds For Quality:

10 X Single Arm DB Strict Press @22.5/15kg (Right Arm)
15 X V-Up / Sit-Up
10 X Single Arm DB Strict Press @22.5/15kg (Left Arm)
30 X Russian Twist @20/15kg Plate

———

Crossfit Endurance – Lactate Threshold

8 Min Window
50/60 Cal
In Remaining Time AMRAP
7 X Power Clean @70% 1RM
9 X T2B

5 Min Rest

8 Min Window
42/50 Cal
In Remaining Time AMRAP
5 X Power Clean @75-80%
12 X T2B

5 Min Rest

8 Min Window
34/40 Cal
In Remaining Time AMRAP
3 X Power Cleans @80-85%
15 X T2B

———

Wednesday:

A.

Strength – (Benchmark Work For May)

5 X 2 Front Squat @90%

B.

Conditioning

5 Rounds For Time:

10 X Front Squat @60/40kg
10 X Over Bar Burpee
10 X Slam Ball @30/20lb

Thursday:

A.

Strength – (Benchmark Work For May)

4 Sets For Quality

6-10 X Strict Ring Chin Ups / Negative Bar Chin Ups

Rest 60 Sec

6-10 X Strict Ring Dip / HR Push Up

Rest 60 Sec

B.

Conditioning

24 AMRAP
In Pairs

IGYG (Full Round)
6 X GTOH @50/35kg
8 X Med Ball Sit-Up
10 X Wallballs @9/6kg

Friday:

A.

Strength

5 X 4 Deadlift @85%

B.

Conditioning 

8 AMRAP
8 X Hang Squat Clean @50/35kg
32 X DUs

Rest 3 Mins

8 AMRAP
8 X Sumo Deadlift High Pull @50/35kg
200m Run

Saturday:

For Time In Pairs:

60 X Power Clean & Push Jerk @62.5/40kg
800m Run
60 X Power Snatch
800m Run
60 X Thrusters

———

Crossfit Endurance – Base and Speed

Every Minute For 21 Minutes Alternate Between

5 X D-ball to Shoulder
10 X C2B
200m Row

5 Minutes Rest

Into 3 Rounds For Time*

5 X D-ball to Shoulder
10 X C2B
200m Row

*Pace has to be significantly higher than the first part. We’re looking to push HR to 90% or over whereas in the first part we’re aiming for 80% average.

———

Gymnastics:

Ring Muscle Up

Sunday:

Spitfire In-House Mixed Pairs Comp!

Come along and support, it’s going to be a corker!! 🔥🔥🔥