October2017

October2017

01 11 17 – Rope Climbs

Coaches Warm Up (No Measure) Coach led warm up and pre activation   Gymnastics Technical review then… 4 rounds of: 90 seconds – Max rope climbs (go legless if you can) 90 seconds – Max double unders 90 seconds – Rest   Metcon (Time) 30-20-10 Abmat sit ups Deadlifts @[…]

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Programming – Week beginning 23.10.17

*PLEASE REMEMBER programming sometimes has last minute changes, use this as a guide* Monday: Strength/Technique: Single arm bench press Metcon: 1000/800m row Then, 2 rounds: 18 squat clean 60/35kg 30 box jump overs 24/20″ Tuesday: Strength/Technique: Sumo DL Metcon: 5 min AMRAP: 8 alt DB snatches 22.5/15kg 16 goblet squats[…]

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21 10 17 – Savage Saturday

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activationSorry we are having technical difficulties so cannot use our scoring system at present. Hopefully we will be back up and running in the morning. SAVAGE SATURDAY WOD: Min 1-5: Run 200m 20[…]

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Programming – Week beginning 16.10.17

*PLEASE REMEMBER programming sometimes has last minute changes, use this as a guide* Monday: Strength/Technique: Front squats Metcon: 30-20-10 Power cleans 40/25kg Burpee box jumps Tuesday: Strength/Technique: Deadlift Metcon: 4 rounds for time 10 SDHP 40/25kg 25 WBS 6/9kg Wednesday: Strength/Technique: Bench press Metcon: 16 min EMOM min 1 –[…]

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Programming week beginning 2/10/17

*PLEASE REMEMBER programming sometimes has last minute changes, use this as a guide* Monday: Strength/Technique: Clean and Jerk complex Metcon: 100 dubz buy in 5 rounds of 10 box jumps 24/30″ 20 WBS 9/6kg Tuesday: Strength/Technique: Single leg RDL Metcon: 10 min AMRAP 12 Deadlift @ BW (RX+ – 1.5 BW)[…]

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