W/C Monday 25th Feb

Monday 25th February

A) EMOM 12 

1 Hang Snatch (power or squat)

B) 3 Rounds for time

21 Pull ups

15 Hang Power Snatch 50/35kg

9 Bar Facing Burpees

(20min Time cap)

Tuesday 26th February

A) 10min to build 1RM Bear Complex

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Behind the neck push press

B) For Time - (30min Time Cap)

5 Rounds of ‘Bear Complex’ 60/40kg

40 DU’s

4 Rounds of ‘Bear Complex’ 60/40kg

40 DU’s

3 Rounds of ‘Bear Complex’ 60/40kg

40 DU’s

2 Rounds of ‘Bear Complex’ 60/40kg

40 DU’s

1 Round of ‘Bear Complex’ 60/40kg

40 DU’s

Wednesday 27th February

A) 10 x 3 Bench Press

Build to heaviest 3 

B) ‘BlackJack’

For Time

20 Press ups – 1 Sit up

19 Press ups – 2 Sit ups

Onto 

1 Press ups 20 Sit ups

C) Accessory – (to be completed independent of the class) 

10min @ moderate intensity

10 DB snatch

10 DB Box Over

10 DB Goblet Squat

Thursday 28th February (Team WOD)

In teams of 2 for time: 

100 Kettlebell Swings 24/16kg

400 Meter Run 

75 Thrusters 50/35kg

400 Meter Run

50 Strict Pull-Ups

400 Meter Run

75 Power Clean 50/35kg

400 Meter Run

100 Wall Balls 9/6kg

- Both athletes run together

- Split remaining work as 1 Works : 1 Rests

Friday 1st March

Crossfit Open 19.2

Saturday 2nd March

A) For total load

7-7-5-5-3-3-1-1

Deadlift 

B) EMOM 21

6 Deadlifts @ 60% of 1RM

12 T2B

18 Box Jumps 24/20

Sunday 3rd March

In house comp – No classes