Programming for the Week Commencing‪ 22nd July‬

Monday:

A.

Strength

5 X 3 Push Press @80-85%

B.

Conditioning

For Time:

5 Rounds:
10 X American KB Swing @24/16kg
20 X Double Under

Then:

100 X Goblet Squat @24/16kg
50 X Burpee

Time Cap: 18 Mins

Rx+: 32/24kg KB

Tuesday:

Strength:

Back Squat*
5 x 5 @75%

*Super Set with:
40m Farmers Carry (4 X Lengths)

Conditioning:

30 – 20 – 10
Single Arm DB Thruster* @22.5/15kg
400m Run

*Split DB Thrusters 15R/15L, 10R/10L, 5R/5L

Time Cap: 12 Mins

———

Crossfit Endurance – ⏰Watch the Clock Edition*⏰

@00:00
1000m Run

@05:00
50 X Wall Balls @9/6kg

@10:00
1000m Row

@15:00
50 X Power Cleans @50/35kg

@20:00
2500m Assault Bike (1.6 Mile)

@25:00
50 X Burpees

*As soon as a new slot starts, you move onto the corresponding movement, disregarding of whether you finished your last round.

———

Wednesday:

For Time In Teams of 3:

400m Run Together Carrying 1 X 24kg + 1 X 16kg KB + 1 X 9kg Ball
24 X Synchro Down Up
12 X Rope Climb
24 X Synchro Down Up
400m Run Together Carrying Load
18 X Synchro Down Up
9 X Rope Climb
18 X Synchro Down Up
400m Run Together Carrying Load
12 X Synchro Down Up
6 X Rope Climb
12 X Synchro Down Up
400m Run Together Carrying Load
6 X Synchro Down Up
3 X Rope Climb
6 X Synchro Down Up

*Rx+ Wear a Weighted vest
**Rope Climbs are shared

Thursday:

CF Barbell – Hang Snatch

A.

Build to a Heavy Double Hang Snatch

B.

8 EMOM
2 X Hang Snatch @75-80% of A

C.

3 X 5 Sotts Press*
Rest as needed

*Coaches Notes: Scale to Snatch Grip BTN Push Press / Seated BTN Press

Friday:

A.

Strength

Pause Power Clean (at Knee)

15 Mins To Build to a Heavy Triple

B.

3 X 3 @90% of Triple

C.

Conditioning

5 Rounds (90s On / 90s Off)
10/8 X Cals
2 X DB Bear Crawl Lengths
Max Slam Balls in Remaining Time

Saturday:

Spitfire Summer Comp 2019!!!

With over 75+ Spitfire Ninjas taking part in an Epic day of Team WOD competition we will be celebrating our 3rd Birthday in style! 🎂💙🎊

Doors Open @0800

WOD Brief @0830

WOD 1 @0900

Finish @1330-1400

Sunday:

Hero Workout ‘McGhee’

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

30 AMRAP

5 X Deadlift @125/85kg
13 X Push-Up
9 X Box Jump @24/20”