Tuesday 9th December

A

Snatch Complex
2 x Hang Snatch + 1 X Snatch Balance
@90% of HS 1rm

B

3 rounds
400m Run
12 Pull ups
6 Power Snatch 60/40

LIFTING

A

Squat Clean
3×3 @90% of 3rm
2×3 @95%
2×1 @100%

B

Push Press/split jerk
4 push press + 1 split jerk
build to the same weight as last week
then ME split jerks TnG @80% of above

C1           5×2 Back Squat (Build weight to heavier than last week) – 90sec rest

C2           5×5 Dips (ring or box)

Thursday 4th December

A

Clean
10 min to find 3rm TnG Clean (squat)

B

Strict Press
10 min to find 3rm strict press

C

“Grace”
30 Clean and Jerks

LIFTING

A

Snatch
15min to find a heavy 3
(reset each rep)

B

Snatch Complex (in 10min)
1 Halting DL + 1 Snatch Pull + 1 Snatch High Pull
5 sets at 105% of snatch 1RM

C

Back Squat
5×2 at your heaviest possible

D

KB swings (russian)
5×10 32/24 (or as heavy as possible)

Tuesday 2nd December

A

Snatch Complex
2 x Hang Snatch + 1 X Snatch Balance
@80% of HS 1rm

B

OH Squat
3×5 Build to a max – 90 sec rest

C

“Isabel”
30 Snatches for time

LIFTING

A

Squat Clean
15 min to find a heavy 3

B

Push Press/split jerk
3 push press + 1 split jerk
10min to find a max
then ME split jerks TnG @80% of above

C1           5×2 Back Squat (Build weight) – 90sec rest

C2           5×5 Dips (ring or box)

For those that don’t have Facebook, this is the one and only Lucy Cave doing her very first rope climb, I love the crowds reaction when she reaches the top, the reason I love crossfit. That’s her right at the back

Monday 1st December

Don’t get to used to this, but today’s class is a recovery session with the number of guys that did Albury, I would like to see them back in the box, to get moving again

A

Bench Press
3×6 @65% of 1rm

B

5 Rounds
400m Run
20 Sit ups

By hurrikanefitness

Thursday 27th November

A

Bench Press
15 min to find a 1rm

B

5 Rounds
600m row buy in
10 Push Press 60/40
15 Deadlifts

C

EMOM 6min
10 Plate Twists 20/10
+
10 Hollow rocks

By hurrikanefitness

Wednesday 26th November

A

Snatch Complex
2 x Hang Snatch + 1 X Snatch Balance
@70% of Last weeks HS 1rm

B

6min AMRAP
6 Power Snatch 50/37.5
12 OH Squats

5min rest

C

6min AMRAP
25 Wall Balls
10 Toes to Bar

By hurrikanefitness