Happy Friday! 

Next weeks programming below. Plenty of gainz going on. Strength, Oly lifting, MetCons... take your pick! 

Box Battles is this Sunday. If you are around and want to come support our teams that have entered, get down to CrossFit SE11 (which is in Vauxhall) for noonish. 

Have a fantastic week.

Monday:

Workout of the Day:

A) Deadlift: 3-2-1-3-2-1

B) 10 rounds for time of:
15 push-ups
100-meter sprint

Tuesday:

Workout of the Day:

A) 15 Mins to work up to a heavy single Snatch

B) Fight Gone Bad!

Three rounds of (1 minute each Max effort):

Wall-ball (Reps)
Sumo deadlift high-pull35/25kg (Reps)
Box Jump 20" box (Reps)
Push-press 35/25kg (Reps)
Row (Calories)
Rest

Wednesday:

Workout of the Day:

A) Bench Press: 5-5-5-5-5
A1) Max set weighted Chin Ups

B) In Pairs, you go, I go

1000/750m Row

x2-3 rounds each (depending on time)

Thursday:

Workout of the Day:

A) 12 Min Alternating EMOM

10 Push Ups
2-4 Rope Climbs
20 Double Unders

B) Double DT Lite

10 rounds for time of:

12 deadlifts
9 hang power cleans
6 push jerks

( 55/37.5kg / 45/30kg / 37.5/25kg)

Friday:

A) Back Squat 2-2-2-2-2

B) Angie (25 mins cut off)

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Saturday:

“Monti”

5 rounds for time of:

50 step-ups with 20kg barbell, 20-in. box
Cleans, 15 reps
50 step-ups with 20kg barbell, 20-in. box
Snatches, 10 reps

( 60/40kg / 50/35kg / 40/30kg)

Cave:

A) "Strongman Gone Bad!"

Three rounds of:

SandBag Bear Complex (Reps)
Sledgehammer Strikes on Tire (Reps)
Power Clean @ 0.75x BW (Reps)
KB Swings @ 32/24kg (Reps)
Stone Carry (Distance)
Rest

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the stone carry where every 50ft is one point.

B) In remaining time, establish a heavy "yoke" Carry

Weekly Conditioning:

Monday/Tuesday:

A) Complete as many rounds and reps as possible in 3 minutes of:

3 Pull-Ups
6 Burpees
9 Dumbbell Push Press

Rest 3 minutes between rounds, and complete a total of 7 rounds.

Thursday:

A) 4 x 70 seconds on, 20 seconds rest, of:

8 Wall Balls (9/6kg)
8 Box Jumps (24/20″)
8 Burpees

Begin where you left off each round

B) 3 min AMRAP

24 Double Unders
12 KB Swings

Rest 2 mins...

C) 3 Min AMRAP

100m Run
12 DB Thrusters

Repeat x 2 (so B, C, B, C)

D) 7 Minute AMRAP in Pairs

1 person rows
other person runs 400m

Change on rower when runner returns.

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