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Programming for Week Commencing 25th July

Monday:

In 3’s
100 Clusters @50/35kg
50 Over Bar Down Up
80 Clusters @50/35kg
40 Over Bar Down Up
60 Clusters @50/35kg
30 Over Bar Down Up
40 Clusters @50/35kg
20 Over Bar Down Up
20 Clusters @50/35kg
10 Over Bar Down Up

Starting with and every 2 minutes one person on team must row 10 calories

Tuesday:

Snatch Warm Up + Work up to a Heavy for the day of 1 Snatch + 1 Hang Snatch

12 EMOM
E- 8 Hang Snatch @50% of above
O- 40 DUs

Wednesday:

Work up to a Heavy Clean & Jerk

5 Rounds @80%
1- 1 Clean + 1 Jerk
2- 2 Clean + 1 Jerk
3- 3 Clean + 1 Jerk
Etc

After Class Extra:
Back Squat 7 X 3 @80%
Rest 2 minutes

Thursday:

A.1 5 X 5 Strict Pull-ups
Rest 30 seconds

A.2 5 X 20/15 Press Ups
Rest 90 seconds

20 EMOM
1- 10 Ring Dips
2- 5 Strict T2B
3- 10 Strict Press
4- 30 Second Hollow Hold

Friday:
5 X 3 Bear Complex
Rest 2minutes

20 AMRAP
30 Wallballs 9/6
20 Box Jumps 24/20″
30 DUs
20 Burpees

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 😀

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 Hannah will be hosting and you’re very welcome to follow her awesome programming!

Sunday:

2016 CrossFit Games Workout
‘Double DT’
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
@70/47.5kg

In honour of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in Operation Enduring Freedom when his vehicle was struck by an Improvised Explosive Device. Timothy is survived by his wife Megan and one-year old son T.J.