A) Front Squat 4x4
B) 12min AMRAP:
5 Thrusters (35/50)
10 Front Squats (35/50)
A) Gymnastics Road Map 'Pull'
Kipping Toes to bar
C2B Pull Up
Muscle Up (Bar/Ring)
Strict Pull Up
*Run 200m between rounds*
Massive well done to Aylesbury Weightlifting club lifter Becca - yesterday she competed in her very first meet and took home the Gold medal at the Central England open. Back to training this week as she looks to qualify for the English National Championships .
Also, please remember our bank holiday Monday opening hours:
Open Gym 10am-2pm
Onto tomorrow's WOD...
A) Power Snatch 3-3-3-3-3
B) 3 Rounds For time:
21 Over Box Jumps (24/20")
15 Hand Release push-ups
10 Kettlebell Snatches (32/24kg)
Partner wod time...
Before we get stuck into tomorrow's WOD we would like to take a little time to wish some legends all the best!
It was Mariah's last workout with us today before she departs to undertake her PHD in Manchester - you have been an amazing part of our box Mariah, always smiling, we will miss you lots. But we know you will find an awesome CrossFit family further North!
Tomorrow Becca will be competing in the Central England Weightlifting Open in Alfreton, we are hugely proud of how hard she has worked since joining us - especially whilst balancing training with being a junior doctor - we know you will smash it Bec!
Also, Scotty S, is leaving us for a month to travel Asia (lucky bugger!), we hope you have an amazing trip dude!
Tomorrow's workout is...
In Pairs (1 works, whilst the other rests)
- 7 min AMRAP Burpee over box jumps (one partner performs 10 reps, then switches).
- 7 min AMRAP Wall balls (one partner performs 15 reps, then switches).
- 7 min AMRAP Calories rowing (one partner rows 20 cals, before switching).
*Rest 5 minutes between AMRAPs*
cleans and jerks...
A) Clean + Front Squat + Jerk (build to a heavy single)
Bar hop burpees
A) Deadlift 6x2
B) 15min AMRAP:
10 Goblet Squats (24/16)
20 Box Jumps (24/20)
10 Burpee Pull Ups