Monday 16th July

Skill

5 sets:   3 Overhead Squat
            3 Pressing Snatch Balance
            3 Heaving Snatch Balance
            3 Snatch Balance

use a weight that you can keep perfect form trough each set, remember the aim of this cycle is to develop skill in the olympic lifts.

WOD

21 DB Thrusters Right Arm 17.5kg/12.5kg
21 DB Thrusters Left Arm
21 Pullups
15 DB Thrusters Right Arm
15 DB Thrusters Left Arm
15 Pullups
9 DB Thrusters Right Arm
9 DB Thrusters Left Arm
9 Pullups

Strength

Press

3-3-3-1-1-1


WOD

For time:
135/95 pound Back squat, 50 reps
40 Pull-ups
135/95 pound Shoulder-to-overhead, 30 reps
85/65 pound Front squat, 50 reps
40 Pull-ups
85/65 pound Shoulder-to-overhead, 30 reps
65/45 pound Overhead squat, 50 reps
40 Pull-ups
65/45 pound Shoulder-to-overhead, 30 reps

post times and scalings to comments.

Monday 23rd April

Strength

Overhead Squat

3-3-3-1-1-1



WOD

AMRAP in 8 min

1 Rope Climb (to the pipe!)
1 Back Squat 100kg/70kg
1 Rope Climb
2 Back Squats
1 Rope Climb
3 Back Squats
1 Rope Climb
4 Back Squats
.
..
...
....

Post Weights, Times and Scalings to comments

CrossFit on the BBC? Click on the link below to find out more:

http://www.bbc.co.uk/news/uk-17800714