image

Monday:

21-15-12-9-6-3
Box Jumps @24/20″
DUs
50-40-30-20-10

Rest 7 minutes

Run 400m

10 Rounds:
10 X Burpees
10 X KB Swings @24/16kg

Run 400m

Tuesday:

πŸŽ‰πŸ‹πŸ½πŸΆBears 2nd Birthday WOD!πŸΆπŸ‹πŸ½πŸŽ‰

Establish a 1RM Bear Complex

6 Rounds:
12 X Power Clean @50/35kg
10 X Push Press @50/35kg
8 X Strict Pull-Up
2 X Lengths Bear Crawl
1 X Dog Treat for Bear

After Class Extra:
A.1 3 X 10 Chin Up
A.2 3 X 20/15 Press Ups
Rest 30 seconds / 2 minutes

Wednesday:

20 Minutes to work up to a heavy 1 Rep Power Snatch or technique work

Power Snatch
12-10-8-6-4-2
Rest 90 seconds between sets

After Class Extra:
Bench Press 5 X 5 @80%

Thursday:

Handstand Walking Practice and Progressions

‘Cindy’

20 min AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

After Class Extra:
6 X 3 Front Squat @90%

Friday:

In Pairs (2 minutes work 1 minute rest):

100 Synchronised Thrusters @20/15kg
100 Calorie Row
80 Over Rower Burpees
80 Hang Power Clean @50/35kg
60 Synchronised Thrusters @20/15kg
60 Calorie Row
40 Over Rower Burpees
40 Hang Power Clean @50/35kg
20 Synchronised Thrusters @20/15kg
20 Calorie Row
10 Over Rower Burpees
10 Hang Power Clean @50/35kg

Saturday:

CrossFit Gain Team WOD!!

The 09:00 and 10:00 Team WOD classes will be hosted at CrossFit Gain, book into the class on Teamup but make sure you turn up at CrossFit Gain for the class! Programming will be by Gain. There will also be a BBQ for lunch after the classes πŸ˜€

Address: 9 Gilchrist Close, Bessemer Road, Norwich, NR4 6AT

Spitfire will be open as usual 09:00-14:00 although there will be no formal classes however there will be supervised Open Gym with suggested programming!

Also don’t forget our next Spitfire social with Rounders in the Park from 2pm!!

Sunday:

Hero workout ‘Falkel’

25 min AMRAP:
8 X HSPU
8 x Box Jumps @30/24″
1 X Rope Climb

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.