Tag: CrossFit Norwich

Programming for the Week Commencing‪ 17th June‬

Monday: Barbell – Spilt Jerk A. Skill – Strength 15 Mins to Work up to a Technical Heavy Single Spilt Jerk B. 12 EMOM 1- 3 X Spilt Jerk @70% of A. 2- 40 X DUs C / ACE. 3 Sets: 20m OH KB Carry @Challenging Weight Rest 60 Secs 10 X KB Shrug Rest… Read more »

Programming for the Week Commencing‪ 10th June‬

Monday: Strength 4 Sets (Work in Pairs – You Go / I Go) 8 X Strict Pull Ups (Rx: Add weight if possible) 8 X Strict Ring Dips / Box Dip / HR Push Up Rest 60s B. Conditioning 20 AMRAP 
In Pairs: 32 X Cals 16 X Alternating DB Snatch @25/17.5kg 200 X DUs Tuesday:… Read more »

Programming for the Week Commencing‪ 3rd June‬

Monday: Conditioning 30 AMRAP Pairs Chipper 100 X Double Unders 90 X Wallball @15/9kg 80 X Alt DB Snatch @22.5/15kg 70 X T2B 60 X Alt DB C&J @22.5/15kg 50 X Box Jump @24/20″ 40 X Burpee 30 X Strict HSPU 20 X Deadlift @140/90kg 10 X Bar Muscle Up / Strict Pull Up +… Read more »