Friday

CrossFit

Friday

a) Back Squat

5x3 work to nice do-able heavy

(same tech as last week smooth)


18 min Clock

3rnds Capped at 0- 9mins

30 Deadlifts LLD No heavier 95/65

30 BoxJumps

9-11 Rest

11-18min


3 Rounds or Capped at 18

12 Thrusters

12 Pullups




CF Performance

*No Class just stretch

R|O|M|W|O|D

Fitness Fridays 6:30pm

PAIR UP!

1000m Ski

100 Pushups

1000m Ski

100 Jump Lunges

50 Cal ABike

100 Ab Mat Sit Ups

100m Run

Tuesday

CrossFit

Chipper Tuesday

a) Hover Deadlifts

5x3 work to nice do-able heavy


Chipper Tuesday (Capped 15mins)

50 Box Jump Overs

50 DB Alt Snatch

50 DB Thrusters

50 Pullups/ 20 Ring Muscle Ups




CF Performance

Tuesday

a) Deadlift

Build to heavy doubles

Snatch E90Secs x 5

b) For Time

50 Burpee Box Jumps

35 KB Thruster 16/12

15 Rope Climbs

c) Midline: 4rndz
1min Chinese Plank
1min Rest
1min Medball March
1min Rest

FRIDAY (6:30PM IS BACK 2NIGHT 30MINS)

 HERB SPONSOR- 1st Year delighted to have them supplying BREWSKI’s

HERB SPONSOR- 1st Year delighted to have them supplying BREWSKI’s

CrossFit

Friday

split Jerk e90sec

5x3 buildup to nice heavy

Amrap 9 Min

9 C2bar Pullups

9 SHSPU 3/3/3 minimum start

9 Front squat 135/95

6min Childs Pose (Ouch)

CF Performance

Friday

a) Front Squats

4x 5x 1/4 + 1 @65%

3 Rounds For Time:

7 Chest To Bar Pulluos

7 Pullups

5 Bar Muscle Ups

50wb /30wb /20wb

FITNESS FRIDAY 6:30pm

TABATA x2

4x Single Unders Max Reps

4x Sprawl

4x Row

4x Bike

4x MB Sit Ups

2min Rest

Thursday

 HERB SPONSOR 2ND YEAR RUNNING- Tacos about to change your life

HERB SPONSOR 2ND YEAR RUNNING- Tacos about to change your life

CrossFit

Thursday

Back Squat (slow smooth no bounce)

5x4 work to nice do-able heavy

(while resting 5 practise HSPU whichever

style your wanting to get better at)

Amrap 11mins

18- KB swing Heavy

50/150 Double unders

CF Performance

Thursday

a) 5 Rounds EMOM

1) 2 Legless R-Climbs

2) 14/10 Cal Adyne

3) 10 Thruster 95/65

4) rest

5) 3/2 Rope Climbs

6) 15/11 Cal Row

7) 16 KB SDLHP 32/24

8) Rest