Monday:
‘KarinaFit’ (Karina’s Leaving WOD!) 😅
14 AMRAP
40 X DUs
30 X Wallballs @9/6kg
20 X KB Snatches @24/16kgs
10 X Ring Dips
Rest 10 Minutes
14 AMRAP
10 X Box Jumps @30/24″
20 X KB Swings @24/16kgs
30 X Sit Ups / V-Ups / GHD
Tuesday:
Establish a Heavy for the Day 3 x Power Clean / Work on Power Clean Technique
Power Clean Cycling Technique
‘Elizabeth’
21-15-9
Clean @62.5/42.5kgs
Ring Dips
After Class Extra:
6 X 4 Front Squat @80%
Rest 2 / 3 minutes
Wednesday:
Strict Press 4 X 10 @60%
Rest 2 Minutes
Bench Press 4 X 8 @70%
Rest 2 Minutes
50 Strict Pull-Ups
Every time you break 20/15 Press ups
100 Sit Ups / GHD
Thursday:
30 EMOM
1 – 15 X Calorie Row
2 – 15 X Pull-ups / Ring Rows
3 – 15 X Burpees
4 – 15 X Toes to Bar
5 – 15 X Wallballs 9/6kg
6 – 15 X HSPUs / HSPU Progressions
Friday:
Work up to a Heavy Snatch + Hang Snatch
20 EMOM @80%⬆️
Snatch + 2 X Hang Snatch
After Class Extra:
4 X 8 Back Squat @70%
Saturday:
In Pairs
14 AMRAP
60 X Calorie Row
50 X T2B
40 X Wallballs @9/6kg
30 X Power Clean @60/40kg
20 X Muscle Ups / C2B / Pull-Ups
Rest 10 minutes
5 Rounds
20 X KB snatch @24/16kg
20 X Synchronised Burpees
Gymnastics:
Muscle Ups!
Sunday:
The Gym will be closed for Sunday only as Team Spitfire and an army of supporters will be at the Battle of the Beasts in Colchester!!! This is the perfect opportunity to come and see a first class CrossFit competition and get inspired from some of the UKs and Europes finest athletes. There are a number of athletes from across the region including CrossFit Colchester and CrossFit Iceni that have worked really hard to qualify, so please come and show your support!
https://www.eventbrite.co.uk/e/battle-of-the-beasts-2016-tickets-22178549639