Happy Friday

Programming below for next week as we start our new cycle. As previously mentioned the next cycle is taking a more classic approach to CrossFit, keeping things constantly varied. 

We'll also be spending some time next week to test your deadlift and back squat gainz from the previous 12 week strength cycle. Get those PBs on the board and ring that bell! 

Anniversary Games 3 is next weekend. Full details can be found here

BOX BATTLES

Round 2 of the London Box Battles has been announced and we will be travelling ALL the way to Vauxhall to throwdown against CrossFit SE11. 

Its a same sex pairs event, so get a buddy and sign up here: 

http://thelondonboxbattles.co.uk/the-london-box-battles-2016-round-2-teams/

Monday:

Workout of the Day:

A) Hollow Holds: 6 x 20 secs on / 20 secs off

B) 5 rounds for time of (35 min cut off):

Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. Ball

Tuesday:

Workout of the Day:

A) Deadlift

Spend 20 minutes to establish a new 3 RM or 1RM Deadlift

B) 21-15-9

DB Thrusters (20/15)
Strict Chin Ups / Ring Rows

Wednesday:

Workout of the Day:

A) Shoulder press 1-1-1-1-1 reps
B) Push press 3-3-3-3-3 reps

C) Tabata Burpees
Rest 1 minute
Tabata Air Squats

Thursday:

Workout of the Day:

A) Skill: Push Ups

B) Cindy XXX, AMRAP 20 mins

5 Pull ups
10 Push Ups
15 Squats
10 Pull ups
15 Push ups
20 Squats
15 Pull ups
20 Push Ups
25 Squats

Continue adding 5 reps to each round

Friday:

A) Back Squat

Spend 20 minutes to establish a new 1RM Back Squat

B) 7 Min AMRAP

5 KB Snatches each arm (heavy as form allows)
200m Run
20 KB Swings

Saturday:

Anniversary Games!!

Weekly Conditioning:

Monday/Tuesday:

A) 21-15-9

Wall Balls
Box Jumps
Kettlebell Swings

B) 21-15-9

DB Snatches
Goblet Squats
Down Ups

C) 5 Min AMRAP

100m Run
30 Double Unders

D) In 3s, 9 Min AMRAP

Partner 1 Rows 250m
Partner 2 AMRAPS Air Squats
Partner 3 AMRAPS Pull Ups

Rotate when the Row is complete

Thursday:

A) Complete 100 KB Swings (Russian)
** EMOM 3 Burpees**

B) 2 Mins on / 1 min off x 3 Rounds

5 Box Jumps
7 Down Ups
9 Air Squats

C) 8 Min AMRAP

200m Run
8 Pull Ups
8 Push Ups

D) 1 min on / 30 secs off

Cal Row
Wall Balls
DB Push Press (15/10)
Goblet Squats

Complete 2 Rounds

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