CrossFit Programme December 23rd – 29th

WRAP PARTY 5/6 

Keep working even when no one is watching.

See you at work.

Monday – Bench Press 

Tuesday – CLOSED 

Wednesday – MERRY CHRISTMAS 

Thursday – CLOSED 

Friday – Deadlift 

Saturday – Strict OH Press 

Sunday – Sunday Service

Monday 

A1. Bench Press x 20-15-10-5

A2. Dual DB Alt Lunges x 12 Total

A3. Dual KB Gorilla Row x 12 Total

A4. BB Bicep Curls x 8-10

A5. Dual DB Hammer Curls x 12 Total

Today’s Workout: 

Cardio x 600m 

Single DB Box Step Ups x 50 Total @ 20/15kg 

Deadlift x 40 @ 45/30kg 

Hang Power Clean x 30 @ 45/30kg 

Push Jerk x 20 @ 45/30kg 

Burpees x 10 

Push Jerk x 20 

Hang Power Clean x 30 

Deadlift x 40 

Single DB Box Step Ups x 50 Total @ 20/15kg 

Cardio x 600m 

Tuesday – CLOSED 

Wednesday – CLOSED 

Thursday – CLOSED 

Friday 

A1. Deadlift x 20-15-10-5

A2. Dual Incline DB Bench Press x 10

B1. Bulgarian Split Squats x 10 e.s

B2. Weighted Pull Ups x 5

B3. Dual DB Crucifix ISO Hold x 40 sec

Today’s Workout:

Dual DB Hang Squat Clean x 8 

HSPU x 8 

Dual DB Hang Cluster x 8 

Wall Walk x 4 

Saturday 

A1. Strict OH Press x 20-15-10-5

A2. Single Arm DB Snatch Row x 5 e.s

B1. Half Kneeling Single Arm DB Shoulder Press x 10 e.s

B2. Ring Rows x 15

B3. Banded KBS x 12

Today’s Workout:

AMRAP 

Run x 400m 

Bench Press x 60/35kg 

Dual DB Renegade Row x 12 Total @ 17.5/12.5kg 

Dual DB Hang Power Snatch 12 @ 17.5/12.5kg 

Sunday – Service 

El jefe ~ TBC