News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 23rd September 2018

Good afternoon guys, I hope you're all having a great weekend. A quick reminder that there will be no classes this Saturday as we are hosting a competition at the gym. If you are around come on down and have a watch, there are going to be some top athletes competing and GB have 4 teams who are going to be battling it out for that top spot. There will be a mobile coffee shop, theres going to be a DJ and we also have Chalkdust setting up so selling some kit if anyones interested.

We are going to be organising an In-house competition in November for you guys to get involved in, will be releasing more information on this over the next couple of weeks.

Enjoy the rest of your day and I'll see you all next week.

Angelo

PROGRAMMING;

MONDAY
Back Squats
1x Heavy 3
3x3 @90% Above

3 rounds for time;
30 Wallball
20 Hang P Cleans @42.5/30
10 Bar Hop Burpees

TUESDAY
Strict Press
Heavy Single

3 sets;
5 Press @70% above
10-15 Ring Rows (3s Neg)
Rest 60s

'Tabata'
Cal Row
Rest 1 min
Toes to Bars
Rest 1 min
Press ups

(Score is lowest set for each one)

WEDNESDAY
Every 30s x 10mins;
1x Power Snatch + 1 Hang Snatch
(Around 60% max Hang Snatch)

12min Amrap;
10 Deadlifts @70/50
15 Box Jumps @24/16
200m Run"

Weightlifting Class;

Power Clean
2-2-2-2-2

Hang Clean (below knee)
Heavy Single

For Quality;
5-4-3-2-1;
Power Clean + Hang Clean
Working at 70% above
(Each set has to be unbroken so rest as required between sets)

THURSDAY
'Long Wod'

45min Amrap;
1000m Row
50 Down ups
1000m Run
50 Box Step ups

FRIDAY
Front Squats (4s Tempo)
Build to Heavy Single

10min Ladder;
3 Thrusters @42.5/30
3 Pull ups
6 Thrusters @42.5/30
6 Pull ups
....add 3 reps every rd.

SATURDAY
NO CLASSES

SUNDAY
Weightlifting Class;

Snatch Balance
3-2-1-1-1 (build but not to failure)

Hang Snatch
2-2-2-2-2 (Build over 5 sets)

Snatch Grip RDL's (below knee)
3x6-8 reps (4s Tempo)"

Gymnastics Class;
Skill HSPU's

EMOM 8;
1- 5 Strict Pull ups (4s Negative)
2- 30s Chest Facing Handstand Hold

7 min Ladder;
3 Russian KB Swings
3 Press ups
....add 3 reps every set

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