A.
Every 3 mins for 15min
Bench Press x5
(75%-80% of 1RM Build to a heavy 5 Rep)
B. “joker”
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (102.5/70)
Scaling Options
Weights 80/55kg, 60/40kg
High knees, target toes, Toes to KB
6 Rounds, On the 3:00:
20/14 Calorie Row
40 Double Unders
5-5-4-4-3-3 Hang Squat Cleans
Rx’d
5 reps at 60/45
4 reps at 70/50
3 reps at 80/55
Scaling Options
A weight you can do unbroken reps
Rep Range: Row Cal 15/10, DUs 30 or 20 attempts or 60 singles
Score is your slowest set.
We are excited to start using this great new App to help you track your day to day results, keep focused & see yourself getting better & it’s FREE.
When you create an account make sure to find Sarum CrossFit & you are good to go.
With the SugarWOD mobile app you can:
• Receive alerts when your […]
A.
12mins to build up to a heavy TnG Power Snatch x5
B.
“Play Ball”
3 Rounds of:
10 Power Snatch 50/35
20 Box Jumps Overs 24/20
30 Wall Balls 9/7
A.
Warming up & working on the movements.
B.
15min AMRAP
50 Abmat Sit Ups
400m Run
30 C2B Pull Up
20 Push Press 60/40
Scaling Options:
Pull Ups
Ring Rows
Banded
Different weight choice
CLASS:
A. Back Squats
3 Sets of 5 reps
Rest 3 minutes between sets
Working sets, starting at 75%-80% 1RM
B.
‘Freddy Krueger’
21-15-9
KB Swings 32/24
Burpees
EXTRAS:
5 sets of 90 seconds work of
20/14 Cal Row
ME HSPU or DUs – Practice
Rest 30 seconds
A – 5 rounds of
Squat Snatch 1, 1 (max 10sec between reps)
2mins between sets
B – Complete as many rounds as possible in 15 minutes of:
• 7 squat snatches
• 14 strict ring dips
Men: 75kg
Women: 50kg
Scaling
This couplet will challenge you with significant loading and gymnastics volume. Go lighter on the snatches without making the reps too easy; […]
A – Handstand Push Ups
10mins practise or
10mins to establish 3RM Defecit
3mins on 3mins off x4
12 HSPU
15 T2B
ME Burpee Box Jumps 24/20
Loads of scaling options when you come to class.
Strength/Remedial Work
A – Back Squat
3-2-1-3-2-1
3min between sets
B – 3 rounds of
RFE split Squats x8 each leg
2min rest
Romanian Deadlift 6-8
2min rest
In Pairs, alternating exercises. When you reach 500m, start going backdown the ladder.
200m Row
200m Run
300m row
300m Run
400m Row
400m Run
500m Row
500m Run
Here is the results back on 5th January 2018