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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