CrossFit

CrossFit

15 09 17 – Single arm vertical press

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Weightlifting Single arm dumbbell shoulder press (6×6 on each arm) Complete X reps on each arm separately Press with your weaker arm first Metcon Metcon (4 Rounds for reps) 3 min AMRAP:[…]

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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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