August2017

August2017

24 08 17 – Front squat/lunge

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Weightlifting Front squat/lunge complex (Work up to a hevy complex) 4 front squats 4 alt front rack lunges *Lunges* 2 reps forward – one on each leg 2 reps backwards – one[…]

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Programming – week beginning 21st August

*PLEASE REMEMBER programming sometimes has last minute changes, use this as a guide* Monday: Strength/Technique: Dumbbell Shoulder press Metcon: 50 Shoulder to overhead 50/25kg 40 Box jumps 30/24″ 30 Over bar burpees Tuesday: Strength/Technique: Sumo Deadlift Metcon: 3 Rounds: 10 Front Squats 60/35kg 20 Pull-Ups 100 Single Unders Wednesday: Strength/Technique:[…]

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12 08 17 – Savage Saturday

CrossFit St. Albans – CrossFit Metcon Metcon (3 Rounds for reps) Minute 1-10 – Run 1 mile The quicker you get back the more rest you get Then… 8 min AMRAP 6 D-Ball cleans 50/30kg 12 Burpees 18 Row cals Rest 2 mins 8 min AMRAP 6 Burpees 12 Alt[…]

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05 08 17 – Savage Saturday

CrossFit St. Albans – CrossFit Metcon Morrison dates Isabel (Time) 1 mile run 50-40-30-20-10 Wall-Ball Shots, 9/6kg Box Jumps, 24/20″ After each round of the above complete 6 snatches (30 total) 60/40kg

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