CrossFit Hove workout of the day 17 July 14

Warmup/mobilise
Lift or gymnastic skill

30 seconds work, 30 seconds rest, repeated for 10 minutes of
Kettlebell snatches
Ring pulls

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CrossFit Hove workout of the day 16 July 14

Warmup/mobilise
Lift or gymnastic skill

As many rounds as possible in 3 minutes of
3 wall walks
9 Kettlebell swings

Rest 1 minute
As many rounds as possible in 3 minutes of
5 burpees
10 weighted sit-ups

Rest 1 minute
As many rounds as possible in 3 minutes of
Max distance overhead plate walk

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CrossFit Hove workout of the day 15 July 14

Warmup/mobilise
Lift or gymnastic skill

Run 400m
15 front squats
X5

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CrossFit Hove workout of the day 14 July 14

Warmup/mobilise
Lift or gymnastic skill

Death by hang power clean
In the first minute, 1 hang power clean is performed, in the second minute, 2 and carrying on until unable to complete the requisite number required. The workout was performed at ideally 50-60% of the 1 rep max if known.

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Olympic lifting at West Sussex Barbell

Clean and jerk practice. Time was spent working on the pull with the emphasis on getting under the bar from various hang positions.

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Gymnastics at West Sussex Barbell

Class focus was strict handstand pressup practice, then one legged squat practice

Our wod was planks walks, both forward and backwards twinned with 20 hollow rocks for ten minutes

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CrossFit Hove workout of the day 11 July 14

Warmup/mobilise
Lift or gymnastic skill

Tabata
8 rounds of each movement, each round of 20 seconds work and 10 seconds rest
Kettlebell swing
Burpee
Sit-up
Ring pull

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CrossFit Hove workout of the day 10 July 14

Warmup/mobilise
Lift or gymnastic skill

1 minute of each movement, followed by 1 minute’s rest of:
Double unders
Toes to bar
Push press
Repeated for 3 rounds

CrossFit Hove workout of the day 9 July 14

Warmup/mobilise
Lift or gymnastic skill.

“Elizabeth”
21-15-9
Squat cleans
Ring dips

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CrossFit Hove workout of the day 8 July 14

Warmup/mobilise
Lift or gymnastic skill.

“Helen”
Run 400
21 Kettlebell swings
12 pull-ups
X3

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