Monday 6th May 2019
Bank Holiday Opening Hours
Please note we will be open the following times today for Bank Holiday Monday:
10-11am Team WOD
11-1pm Open Gym
4-6pm Open Gym
6-7pm Team WOD
Today's Training
CrossFit @ 10am
Bank Holiday Team WOD
In teams of 2 or 3 you have 30 minutes to complete the following WOD while accumulating max distance on the Row, Ski or Bike:
Run 1800m
90 Pull Ups
90 Burpees
90 KB Swings 24/16kg
- Teams can have someone working on the Row, Ski or Bike at the same time as having one person working through the WOD reps.
- The reps of the WOD can be broken down however your team choose and movements performed in any order provided the total reps are complete in 30 minutes.
- Score is total distance accumulated on the Row, Ski or Bike.
Bank Holiday Met Con @ 6pm
Please note there are no Speciality Classes on today, however we have provided the Barbell Club and Strength Programmes below for anyone that wants to get them in during Open Gym.
Barbell Club
20mins:
Snatch - Work up to heavy double
Snatch Pull 5x3 @90-105%
Strength Training
Chest and Triceps
A) 4 sets:
Narrow Bench Press x 10
Alternating KB (Push) Press x 8 each arm
Rest 90 seconds between exercises
B) 4 sets:
Dips x 10
Pallof Press x 8 each side
Rest 90 seconds
C) 5 minutes of Press Ups or HSPUs
Every break perform 10 Sit Ups or Hollow Rocks
