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  • Monthly Archives: February 2017

    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 […]

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    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 […]

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    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) […]

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    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

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    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 […]

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    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 – […]

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    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 […]

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