Level 2: CrossFit
A short little burner for the Bank Holiday with power snatch and wall ball within a 7 minute AMRAP. Expect a lot of time spent working on power snatch and taking it heavy before the WOD (conditioning focus).
Another time priority workout, this time an every minute on the minute for 12 minutes. Alternating between kettlebell swings and ring dips. It will prove to be a challenging amount of volume (conditioning focus).
Heavy day focused on clean & jerk (weightlifting focus).
Today is three hard efforts of rowing and front squats with plenty of rest to break things ups that should make you work at max effort. Loading will be light to moderate (conditioning focus).
We see another AMRAP today, longer duration of 20 minutes with couplet of box jumps and dumbbell snatch (conditioning focus).
Both a Hero and a partner WOD for the weekend with ‘Horton’. Bar muscle ups, clean & jerk and buddy carry. Expect to see Hero WODs popping up on each Saturday throughout September (partner/conditioning focus).
We start and finish this week with a short burner, Sunday sees runs, deadlifts and toes-to-bars across 3 rounds (conditioning focus).
Gymnastic Strength for CrossFit
Weighted pull ups
QWOD: clean/lunge/good morning
Bench press (explosive)
Kettlebell swing and push press superset
SWOD: partner chipper
Andy Bolton Seminar 12pm – 4pm
– Technique on squat, deadlift and bench
– Sticking point
– Assistance work
STILL A FEW SPOTS REMAINING – BOOK HERE!
Olympic Weightlifting Club
Snatch – max out
Power clean & jerk
Clean & jerk – max out