News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 30th December 2018

Good morning all, welcome to the last bulletin of 2018!!
I hope you've all had a fantastic year and a great Xmas, time to get back to reality and more important back into training. Lots of big plans for 2019, in house comps, regular events and lots more so be sure to get involved.

Don't forget the changes to the opening times, we'll be closing for a few hours during the day when everybody is at work, if this affects you let me know as i will be getting a key safe for those that want to come in doing those times.

CrossFit Kids now need to set up on teamup and book into classes rather than just turn up so if you have kids/teens the session will be starting from Friday so be sure to get them all set up by then.

Enjoy the rest of the weekend and if I don't see you before happy new year.

Angelo

NEXT WEEKS PROGRAMMING

Monday
NY EVE WOD

'Murph'
1 Mile Run
100 Pull ups
200 Press ups
300 Squats
1 Mile Run

Individual or Pair

Tuesday
CLOSED

Wednesday
EMOM 10;
1- 50 Double Unders (40s Cap)
2- 3 Hang Power Cleans + 3 Push Jerks

For time;
100/80 Cal Row
50 Deadlifts @85/60
30 HSPU's

Weightlifting Class;

Power Clean
Moderately Heavy Single (rpe 7)

Full Clean
Max

10-1
Power Cleans
Front Squats
@60% Max

Thursday
EMOM 10;
1- 10 UB Push Press (from floor)
2- 40s Ring Rows

20min Amrap;
200m Run
20 DB H C/Jerk (5's) @22/15
200m Run
20 Box Jumps

Friday
Tempo Front Squat (40X1)
6-6-6-6

15 min Ladder;
3,6,9,12,15.........
KB Swings
Goblet Squats
Burpees

RX- 24/16

Saturday
TBA

Sunday

Weightlifting Class;

Hang Power Snatch
3-3-3

Power Snatch
Heavy Single

For Time / Quality;
30 Reps @60%

Gymnastics Class;

Kip Pull up

Pull up Progressions

7 min Ladder;
3,6,9,12,15.....
Dips or Press ups
KB High Pulls

Tabata;
Hollow Rocks / Holds

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