Friday 27 Nov - Back Squat - 1RM and 4RM

Finisher - 5 Min AirBike

Thursday 26 Nov - 10-1 - Power Snatch (50/35), Front Rack Lunge (50/35)

 

Mobility - 3 Rnd - 30 sec Wall Facing HandStand Hold, 20 sec Hollow Rock Hold, 20 sec Superman Hold, 10 Scap PushUp, 60m Slow Jog.
Strength - Power Snatch

Wednesday 25 Nov - 7 Rnd - 7 Power Clean (40/30), 7 Thruster (40/30), 7 Bar Facing Burpee

 

WOD courtesy of CrossFit.com
Mobility WOD - 3 Rnd - 1 Min Plate OverHead Hold, 30sec Bar OverHead Hold

Strength - Clean

Tuesday 24 Nov - 21-15-12-9-6-3 - Dumbbell Snatch, Box Jump Over. Every Minute, On The Minute - 20m Shuttle Run

 Strength - Front Squat

Monday 23 Nov - 6 Rnds - Every 2:30sec - 200m Run, 5 Burpees. EMOM 12 Mins - Odd - 10 Barbell Row, 7 Strict Toes To Bar. Death by Plate Push

This weeks programming is bought to you by Samantha Drescher!

Sunday 22 Nov - Open Gym 2-4pm

Saturday 21 Nov - 24 Min AMRAP - 7 Dumbbell Clean & Jerk (15/10), 14 Burpee Box Step Over, 28 SitUp, 56 Double Under

 Caleb, a brand new baby brother for Evie and a son for Craig and Jess. Congratulations guys, what a beautiful little man!

The 24 Min AMRAP will run with the first 8 mins being 15sec work/15sec rest, the next 8 mins will be 30sec work/30sec rest, the final 8 mins will be 1 min work/1 min rest. There will then be a 3 min rest then 1 round for time.