Saturday, 12 October 2019

8am 
5 x E4MOM 
50 du 
25 sit ups 
10 DB man makers 
9am 
Partner WOD 
30 - 24 - 18
Muscle ups 
100ft HS walk or 60 cals 
10:00 am
Snatch high pull + Power snatch 
5 x 1 
3 position Snatch (high,hang,floor)
5 x 1 
OH Squats 
3 x 3 

Friday, 11 October 2019

Red t-shirt Fridays

Here it is everyone, time to have some fun

CrossFit Open 20.1

10 rounds
8 GTOH (clean and jerk or snatch)
10 bar facing burpee

time cap - 15 mins

Thursday, 10 October 2019

I will be covering some skill work today based on movements that might come
up in the open and give you chance to practice away from a work out 

ask me questions and develop your skills 

class will be split into pull and press

Pulling movement drills 
develop glide kip 
focus on 
ring / bar muscle ups 
Butterfly ctb/pull ups 
kipping ctb/pull ups 
Pressing focus 
strict or kipping HSPU 
HS walk 

Wednesday, 9 October 2019


Strength 
5 sets 
2 power snatch + 2 OHS 
Baby Jasper 
10:51 AMRAP 
9 Power snatch 
10 Burpees over bar 
17 TTB 

Tuesday, 8 October 2019

Skill - Butterfly / kipping 
Pull up / CTB 
8 x E3MOM 
250m row 
10 DB thrusters 
rest remaining time