6 Jun 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength – Deadlift Build to a Heavy Technical Set of 3 B. Metcon 15 EMOM 1- 10 X GTOH @42.5/30kg + 5 X Down Up 2- ME Cals 3- Rest —— Tuesday: A. Strength – Back Squat Build to a 2RM B. Metcon For Time: 0 – 5 mins: 1000/750m Row / Ski /... 
30 May 2021 | Coaching Tips, CrossFit, Weekly Programming
Bank Holiday Monday: WOD 1 16 AMRAP 12 X Tyre Flip 200m Run 24 X Wall Ball WOD 2 16 AMRAP Buy In: 10 X Rope Climb Then: 80 X DB Snatch @22.5/15kg 60 X DB OH Lunge @22.5/15kg 40 X Synchro Air Squat 20 X Wall Walks* Then in Remaining Time: Max Effort Synchro Burpee Over... 
23 May 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength – Bent Over Row 10 E2MOM (5 Sets) 7 Reps @RPE8
*Focus on Good Back Position
B. Metcon – ‘Grettel’
10 Rounds For Time:
3 X Clean & Jerk @60/40kg
3 X Bar Over Burpee
*Stimulus – SPRINT! Time Cap: 10 Min —— Tuesday:... 
16 May 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: Conditioning 30 AMRAP: 1km Row / Ski / 2.5km Bike (1.5 mile) 30 X Burpee 20 X DB Hang Clean @22.5/15kg —— Tuesday: Barbell – Power Snatch Complex A. Build to a Heavy Technical 3 Position Power Snatch Complex @RPE 8: 1 X High Hang Power Snatch 1 X Hang... 
9 May 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: Conditioning Every 5 Mins for 5 Rounds: 30/24 X Cals 20 X V-Up* 15 X Hang Power Snatch* @35/25kg 10 X Alt OH Lunge* *Scaling: Tuck Crunch / Russian KB Swing / Back Rack Lunge / Bodyweight Lunge Then perform 5 AMRAP Max Effort Cals Total Time: 30 Mins ——... 
3 May 2021 | Coaching Tips, CrossFit, Weekly Programming
Tuesday: A. Strength – Strict Press 5 X 5 @RPE 7-8 *Set Every 90s B. Metcon – 16 EMOM (4 Rounds) 1- 10/7 X Cals + 6 X Down Up 2- 14 X Slam Ball @12/9kg (30/20lb) 3- 8 X Hang Power Clean + 8 X Push Press @50/35kg 4- Rest —— Wednesday: A. Strength –... 
25 Apr 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength – Turkish Get Up 3 Sets: 3 X TGU (each side) @RPE 7 B. Metcon – For Time: 40-30-20-10 Cals DB Snatch @22.5/15kg V-Up / Tuck Crunch
Time Cap: 18 Mins —— Tuesday: A. Strength – Pull Up + Toes To Bar 8 EMOM 1- 3-5 Strict Pull Up 2-... 
18 Apr 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength – Push Press 5 X 6 @RPE 7 Set every 90s Rest as needed B. Metcon – 3 Rounds For Time: 15 X Over Bar Burpee 12 X Deadlift 9 X Hang Power Clean 6 X STOH Time Cap: 10 Mins Rx: @70kg/50kg (RPE @7-8 Max) —— Tuesday: Conditioning Metcon... 
11 Apr 2021 | Coaching Tips, CrossFit, Weekly Programming
Monday: A. Strength – Deadlift 5 X 6 @RPE 7-8 *Set Every 90s Build load over gradually over the warm up sets. If this is your first time back to training in ages take it steady and focus on moving well as your priority, remember your form dictates the load, and...