Hey all, programming below for next week. Enjoy. 

In conditioning class we continue with our focus on the aerobic system to improve your Oxidative metabolic pathway which will increase your stamina and endurance. So, another 40 min EMOM. Yay!

Box Battles

If you are intending on competing in next weekends box battles, please purchase your ticket ASAP - http://thelondonboxbattles.co.uk/register/

Make sure you select the CrossFit Bold option.

CrossFit SE11 have confirmed that they will have the BBQ fired up and the beers on ice.

Monday:

A) Hollow Holds: 5 x 15 seconds on / 30 seconds off

B) Front Squat: 5-5-5-5-5

C)"Power Elizabeth" (Power Cleans & Ring Dips - 21-15-9)

60/40kg / 50/30kg / 40/20kg

Tuesday:

A) EMOM 10

1 Power Snatch + 1 Hang Snatch

B) Run 800m
10 Pull ups (Ring Rows)
20 Kettlebell Swings (24/16kg / 16/12kg / 12/8kg)
Run 400m
20 Pull ups (Ring Rows)
30 Kettlebell Swings (24/16kg / 16/12kg / 12/8kg)
Run 200m
30 Pull ups (Ring Rows)
40 Kettlebell Swings (24/16kg / 16/12kg / 12/8kg)

Wednesday:

A) Push Press: 3-3-3-3-3

B)3 Rounds (1 minute rest between rounds) - In 3 minutes:

Run 200m
AMRAP Thrusters (50/32.5kg / 40/22.5kg / 30/15kg)

Thursday:

A) For 10 Minutes, cycle through:

30 Double Unders
10 DB Push Press
6-10 Ring Pull Ups
10 Push Ups

WOD:

5 Rounds for Quality (rest 1 minute between rounds):

10 Front Rack Lunges (60/40kg / 50/30kg / 40/20kg)
20 Burpees
30 Wall Balls (9/6kg)

Friday:

A) Hollow Holds: 5 x 20 seconds on / 25 seconds off

B) Sumo Deadlift: 1-1-1-1-1

C)

Perform 60 Ground to Overhead (60/40kg / 50/30kg / 40/20kg)

Every time you drop the bar, complete 6 Down Ups (Saturday:

In teams of 2 complete the following in 35 minutes:

100 Wall Balls (9/6kg)
100 Box jumps (24/20inch)
100 DB Snatches
200 Double Unders (400 singles)

In remaining time, AMRAP:

10 Wall Balls
10 Push Ups
10 Pull Ups

1 Person to works at a time

Cave:

A) Death by Front Squat @ Body Weight - bar to be cleaned from the floor each round

B) 60 seconds on / 60 seconds off

- Prowler Push
- Sled Pulls
- Tyre Flips
- Rope Climbs
- Other stuff

Weekly Conditioning:

Monday/Tuesday:

A) Every minute, on the minute, for 40 minutes, alternate between:

1: 14 Calorie Row
2: 14 KB Swings
3: 14 Box Jump Overs
4: Rest

Thursday:

A) AMRAP 12 minutes:

8 Burpees
8 Box Jumps
8 Push Ups

B) 1 min on / 30 seconds off:

Row
Goblet Squat
DB Push Press

Complete 5 rounds

C) 8 Min AMRAP

200m Run
30 Air Squats

D) Tabata: Wall Balls

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