CrossFit Hackney Weapons – 11/6/2017

CrossFit Weapons is back! It is taking the 1.5 hour spot at midday on our Sunday timetable that was previously our Blue Bear class. Come and give it a go if you’re feeling tough but note that is a challenging class and we ask that you are confident with the Olympic lifts before you attend. Though it’s not a class for beginners, equally we want to emphasize that it’s not in an ivory tower: we want to give our regular CrossFit class goers an option if/when they fancy a challenge … this Sunday’s class is already filling up with some new faces, which is great to see. If you’re not sure if it’s for you then come and chat to us.

10min Warm up – coach’s choice.

8 min – AMRAP – add weight as needed

A1 Single leg alt forward and back lunges x 10el

A2 Ring rows x10

A3 Walking lunges x 10el

A4 Banded pull aparts x 20

12min – E2MO2M – 6 sets

Weighted pull ups 6×3 @3011

24 min – BB conditioning

3 min AMRAP – ME thrusters 45/30 kilos

3 min rest

3 min AMRAP – ME hang power cleans

3 min rest

2 min AMRAP – ME thrusters

2 min rest

2 min AMRAP – ME hang power clean

2 min rest

1min AMRAP – ME thrusters

1min rest

1min AMRAP – ME hang power clean
*Geoff RX 207 reps

Rest 5min

For time:

1200m run

12 RFT:

4 HSPU

8 T2B

12 Air squats

10min -Mobility / stretching please