CrossFit

CrossFit

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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30 09 17 – Savage Saturday

CrossFit St. Albans – CrossFit Metcon Me and My Plate (Time) 400m plate run 21/15/9 Plate front squats Alternating hand on plate push ups 400m plate run 21/15/9 Plate ground to overhead Plate sit ups 400m plate run 21/15/9 Burpees to plate Plate overhead lunges 400m plate runRx – 20/10kg[…]

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22 09 17 – Ring pull ups

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Gymnastics Semi Supinated Ring Pull Up (4 x Submaximal sets) Semi Supinated Ring Pull UpSuperset with 10 KB high pulls Metcon Metcon (AMRAP – Reps) 12 min AMRAP: 3-6-9-12-15-18…… Snatch 40/25kg Toes[…]

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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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