CrossFit Hove

Individual strength/skill work

10 shoulder to overhead
10 slamball
As many rounds as possible in 10 minutes.

Skill work for the clean if necessary. (generally is necessary.)

10 pullup
1 clean
9 pullup
2 clean
And following in ascending and descending order to reach 1 pullup and 10 cleans.

Individual skill/strength work.

“half Kelly”
Run 200m
15 wall ball
15 box jumps
X5

Olympic lifting class at 10am.
Focussed on the clean and jerk.

Followed by a dumbbell workout in the 11am class. The WOD consisted of dumbbell pressup, row, hang squat clean and push press x 30. Thanks to Maz for importing this from CrossFit Upsala in Sweden.

Individual strength/skills work

5 dumbbell squat snatch per side
10 burpee
As many rounds as possible in 8 minutes.

Kitty pictured modelling her new Komodo sport Vibrams, thanks as ever to Nick Rivett sports for looking after our guys and their kit requirements.

Individual strength/skill work

15 ring rows
20 air squats
Run 400
X 5

Individual strength/skill work

100m farmers walk
20 pressups
X5

Strength/skill work

10 front squats
10 box jump
Run 200
X5