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Week 8 -2023

Congratulations to everyone who took part in 23.1

It was amazing to see the effort you all put in and we are looking forward to seeing what 23.2 brings.

we will be running the open for the next 2 weeks on Friday from 16:30

Remember your scores for 23.1 will need to be submitted before 21:00 on Monday


Monday

EMOM x 10

Snatch high pull +

Hang power Snatch +

High hang squat snatch

Back squat

5 x 4 22X1 (one set every 3 minutes)

3 sets

8 RDL

6/6 Single leg squats


Tuesday


Bench press 10-8-6-6-6

EMOM x 12

Min 1 - 4-6 Dips

Min 2 - 4-6 chin ups

Min 3 - Rest

3 sets

12 Single arm DB rows


3 sets

12-15 Skull Crushers

12-15 Barbell curls

Wednesday

Every 8 minutes x 4

400m run 20 Burpees 30/24 calorie echo bike 6 minute time cap

Thursday

Clean & Jerk

15 minutes to build

20 minute EMOM

Min 1 3-5 wall climbs

Min 2 50 Double unders

Min 3 5 Clean & Jerk

Min 4 12/10 Calorie row

Friday


CrossFit open


Saturday

20 minute AMRAP

150 Calorie row

150 Wall balls

150 Russian kettlebell

Hyrox

Monday


EMOM x 35

Min 1 - 10-15 Calorie Ski

Min 2 - 15-20 Wall balls

Min 3 - 10-15 Calorie row

Min 4 - 200m Run

Min 5 - Rest


Wednesday


Every 8 minutes x 4

400m run 20 Burpees 30/24 calorie echo bike 6 minute time cap


Friday


In teams of 2

30 minute AMRAP

10 x 400m run

Max ski


Weightlifting


Tuesday

Snatch


Thursday

Clean & Jerk




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