Next Weeks Programming below.

Coincidently Tuesday allows you to test your 1rm Thruster, which will come in handy for the Riot next weekend, as that is the 1st event. 

Also, coincidently, you have 150 more wall balls to do this week, which will help with the 3rd Riot event. 

Dont forget, the Riot kicks off at 9.30am at In2 CrossFit in Farnham. Car pools, train times etc can be organised via the FaceBook group during the week. If you have got a car and planning to drive, holla. 

Another thing for the radar is the CrossFit Open, which kicks off at Bold on Saturday 27th Feb and will continue each Saturday after that for 5 weeks. Is encouragable to sign up to the Open as it provides great motivation to attempt things you may not usually. The Open usually sees a lot of PBs and people getting their first Muscle Ups etc. So why not? 

As per last year we will be running an internal leader board at Bold for the 2 divisions, RX and scaled. The Workouts will be judged and kept all official and stuff ;)

If you're unsure about the Open and what its all about, feel free to send me a message or come chat to me in the gym.

Have a great weekend.

Monday:

Workout of the Day:

A1) Behind the neck Push Press: 5-5-5-5-5
A2) Split Squats: 5 x 8 each leg

B) 21-15-9

DB Thrusters (20/15kg)
Strict Pull Ups (Ring Rows)

Tuesday:

Workout of the Day:

A) 15 Minutes to establish 1 rep max Thrusters

B) In Pairs (break work up how you wish):

16 Minute AMRAP

500m Row
10 Toes to bar
10 Power Snatches (40/27.5kg / 35/25kg / 30/20kg)

Wednesday:

Workout of the Day:

A1) Overhead Squat (31X1): 3-3-3-3-3
A2) Pull Ups: 5 x 5-8

B) Open Workout 13.3:

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls
90 Double-unders
30 Muscle-ups

Thursday:

Workout of the Day:

A) For 6 Minutes, Rotate through:

5 Pull Ups
10 Push Ups
15 Air Squats

B) 8 EMOM

6 Thrusters at 50% 1RM (from Tuesday)

C) 8 min AMRAP:

8 Front Squats
8 Over Bar Burpees

(60/40kg / 50/35kg / 40/27.5kg)

Friday:

Workout of the Day:

A) EMOM for 12 rounds:

2 Squat Cleans

B) With a running clock:

at 00:00 Run 600m:

at 3:00 perform 3 rounds for time

10 Burpees
6 Chest To Bar

at 7:00 perform 100 Double Unders

Saturday:

Workout of the Day:

35 Minute AMRAP 800m Run
60 Air Squats
30 KB Swings
15 Power Cleans (60/40kg / 50/35kg / 40/27.5kg)

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