Saturday 7th July 2018
Today's Training
RoWoD at 9am
Row, Ski or Assault Bike
3 minutes On/1 minute Off x 3
Rest 2 minutes
2 minutes On/45 seconds Off x 3
2 minutes On/45 seconds Off x 3
Rest 2 minutes
1 minute On/30 seconds Off x 4
1 minute On/30 seconds Off x 4
Rest 3 minutes
30 seconds On/15 seconds Off x 4
CrossFit at 10 and 11am
Saturday Sickener
5 rounds for time:
15 KB Swings 24/16kg
20 Box Jumps 24/20”
25 Wall Ball 20/14lb, 10/9'
Run 400m
Time Cap = 35 minutes
Strength Training at 5pm
Endurance Training at 6pm
30 min AMRAP:30 box jump overs
15 toes to bar
30 Goblet squats
15 DB push press
300m row/run/ski
Sunday Sessions
9am Hill Sprints
Meet 9am at Roundhay Park main car park just down the road from the Roundhay Fox pub (next to the skate park). All welcome.
10:30am Sunday Social
11:30am Barbell Club
1 hour:
Work up to 1RM Total - Snatch + Clean & Jerk
20mins:
Back Squat - Work up to heavy single
