Lift (if so desired) or tech.
2 forward rolls
run 40 m
10 kettlebell swing.
Lift of Choice
Catch up or work on the technique of a lift of your choosing.
5 Twin kettlebell clean and push press
35 double unders
As many reps of bodyweight bench press (or scaled-Jo weighs 2.5kg more than her bench) followed by as many pullups as possible.
5 rounds, not timed, rest as reasonable between sets.
1 hang power clean
1 front squat
1 push press
1 back squat
repeat barbell sequence, adding either,2.5,5 or 10kg
Again add same weight as previous
ttb 8.38 starting at 50, moving to 60 then 70 for last round-Nice work
100m waiters walk, whilst partner continually Kettlebell swings, 4 rounds for both partners.
On sunday we headed up to CRossFit3D in Manchester and Zeb Glover gave a fantastic seminar on the SPEAR self defense system. Great to see the Steadmans and their crew, as well as a couple of other visiting affiliates, Ashley from CrossFit Carlisle and Graham and Lorraine from CrossFit Dental.
Technique and cues on the Oly class-that is all
Press, Push Press or Push Jerk.
Amrap for ten
Run 200 m then as many ring pulls as possible until the arms give up then run again!
5 of 3 of banded bench press, the bands allow for different resistance to be “experienced” during the lift
first minute run 100m then do as many burpees as possible until the top of the minute, then run again, complete 50 burpees. Max did this in 4 minutes, thanks to RWR for naming it.
5 of 3 sumo deadlift
and “Annie” We had the honour of meeting the real Annie on our recent trip to Santa Cruz.