Friday 26 02 16

 

Last day to register for the CrossFit Games!! Get on it!!
Olympic Weightlifting class tonight is cancelled for the next 5 weeks. Due to the CrossFit open
Fitness Strength
Four sets of:
Deadlift x 8 reps @ 2111
Rest 45 seconds
L-Seated Dumbbell Press x 8 reps @ 2011
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Side Plank x 30 seconds each side
Rest 45 seconds
Fitness Workout
Complete rounds of 30, 20 and 10 reps for time of:
Kettlebell Swings
Shoulder to Overhead
Jumping Lunges
Performance Strength
Deadlift
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
Rest 2 minutes
Build load every set.
Performance Workout
Complete rounds of 30, 20 and 10 reps for time of:
Kettlebell Swings 32/24kg
Shoulder to Overhead 115/75#
Pull-Ups