Programming w/c 4 December 2017

03 Dec

CrossFit (Level 2)

Bring-a-Friend WOD

Sunday
The return of the Bring-a-Friend class, your opportunity to bring a non-member in. You simply book into the class and show up with the friend to do a workout together.

CrossFit Gymnastics

Monday (strength)
Ring row + strict ring dip + Russian dip complex
Handstand walk drill triplet
Tabata hanging baskets

Wednesday (strength)
Ring muscle up strength
Ring dip volume
Iron X plate holds

Olympic Weightlifting Club

Monday
Segment clean deadlift + clean pull
Power clean from mid-thigh
Clean 1RM

CrossFit Powerlifting

Tuesday
Bench press
Accessory
SWOD

Thursday
Back squat
Accessory
SWOD

Saturday
Deadlift
Accessory
SWOD

Sleven Strongman

Wednesday
Overhead yoke hold :60 max effort
Single arm prowler drag 15m (under :30)
400m sandbag carry

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