Wednesday 1st March

Conditioning (25 mins): E2MOM for 20 minutes, in pairs 1 round of DT (between pair, break up how you wish) followed by max effort sycnchro down ups Score = Down ups *decide on a weight so can share bar *DT – 12 x deadlift 9 x Hang power clean 6 x STO @70/50 50/35 40/30-25

Tuesday 28th February

Strength (20 mins): 5 sets – Deadlift x 5 @ approx 75% *Add 5% from last weeks sets THEN Ring support hold *10-30 seconds rest for remainder of minute x 5 *Work on perfect position, turn rings out/core tight *scale to stationary holds     Conditioning (15 mins): For time – 3 RFT 30 x […]

Monday 27th February

Conditioning (25 minutes): CrossFit Open 17.1 re-run OR     Strength (20 minutes): Strict pull up work -Use the time to accumulate reps using different grips *Assisted pull ups if needed     Conditioning (15 minutes): 3 min AMRAP Row/Ski Straight into 3 Min AMRAP KB Russian Swings (single arm) 32/24 24/16 16/12-8 3 Min […]

Sunday 26th February

Strength (20 mins): Jerk Dip + Split Jerk x 2     Conditioning: AMRAP 20, in pairs – 10 x Deadlift 120/80 90/65 60/40 20 x C2B pull ups RR 30 x Bar over Burpees 40 x Press ups 50 x Air Squats 100 x Double unders

Saturday 25th February

CrosssFit open 17.1!!! Time to prove your fitness!   Also Good Luck to the teams competing at Wild West this weekend!

Friday 24th February

Conditioning (20 mins): 3 sets – Row 2 mins *Rest 2 mins     3 sets – Ski 2 mins *Rest 2 mins     3 sets AAB 2 mins *Rest 2 mins *Perform in any order, keep steady pace across sets. Try and keep all split times consistent *BIG DAY TOMORROW!!!

Thursday 23rd February

Strength/Skill (20 minutes): 6 sets – Front Squat x 1 + 1 *2 second pause in bottom position for first squat followed by another normal tempo Front x 3 for technique Goblet Squat w/KB KEEP IT LIGHT! NO DOMS!!!     Conditioning (20 minutes): 20 – 15 – 10 – 5 Russian KB swings 32/24 […]

Wednesday 22nd February

Strength (20 minutes): Snatch lift off + Snatch + OH Squat *Keep form perfect and weight managable     Conditioning (10 mins): Ascending ladder in 3s for 7 minutes- Wall balls Burpees

Tuesday 21st February

Strength (20 mins): 5 sets – Deadlift x 5 @ approx 70% *keep manageable s/s Strict HSPU *Pick a number to maintain across 5 sets *As a scale use a box or practice kicking up to handstand, add a negative if possible     Conditioning (15 mins): 3 rounds for quality – 30 sec hollow […]

Monday 20th February

Conditioning (25 minutes): EMOM 30 1 – 10 x box jump overs + 6 x TTB 2- 10 x Thrusters 30/20 + 6 x Burpee over bar 3- 12 cal row 4- 10 cal AAB 4- Rest