Wednesday 16 Sep - 16 Min AMRAP - 5 Shoulder To OverHead (60/40), 10 Box Jump, 15 DeadLift (60/40)
The CFD Crew having a great time and doing great things at the CF Abode Pairs Comp.
Strength - DeadLift
Tuesday 15 Sep - 10 Rnds - In 90sec - 20 Double Unders, 8 Box Step Ups (22.5/15), 6 Toes To Bar, Then AMRAP Pistol Squat or Goblet Squat (24/16). 30sec Rest after each round
Skills - HandStand Walking and HandStand PushUps
Monday 14 Sep - 22 Min AMRAP - 50cal Row, 40 Weighted SitUp, 30 PullUp (or 10 MuscleUp), 20 Power Snatch (40/30)
Strength - Snatch Complex
This week is once again bought to you by Sammy
Saturday 12 Sep - In 6 Mins - 20 Devils Press (22.5/15), Max Burpee Box Jump. 2 Min Rest. In 6 Mins - 20 Devils Press, Max Burpee PullUp. 2 Min Rest. In 6 Mins - 20 Devils Press, Max Extra PushUp Burpee. 2 Min Rest. 12 Min AMRAP - Team of 3 Row.
CrossFit Level 1 Course
Well done to CFD’s newly qualified coaches Mel, Billie, Veronika, Tai and Daf.
This has expanded our coaching team considerably so you can look forward to a variety of coaches leading sessions from now on.
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