CrossFit Programme December 15th – 21st

The Ride Out

Week 3

Exercise should be regarded as tribute to the heart.

You’re going to have to let it hurt. Let it suck. The harder you work, the better you will look. Your appearance isn’t parallel to how heavy you lift, it’s parallel to how hard you work.

Most people fail, not because of lack of desire, but, because of lack of commitment.

See you at work.

Monday – Press + Snatch

Tuesday – Back Squat + Clean

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Deadlift + HSPU

Saturday – Bench Press + Pull Ups

Sunday – Sunday Service

Monday 

A1. OH Press x 8-8-8-8

A2. FFE Revsers Drop Lunge w/ DBs x 12 Total

A3. Knee Up External Rotation x 10 e.s

B. Snatch Complex  – Hang Power Snatch + Power Snatch + Snatch x 3-2-1

Today’s Workout: 

Double Unders x 50

Hang Power Snatch x 7 @ 35/20kg

OHS x 11

Tuesday 

A1. Back Squat x 8-8-8-8

A2. Banded KBS x 12

A3. Half Knelling KB Windmill x 6 e.s

B. Clean Complex – Hang Power Clean + Power Clean + Clean x 3-2-1

Today’s Workout: 

Dual DB Devils Press x 4 @ 17.5/10kg 

Dual DB Alt Lunge 10 Total

HSPU x 6-9-12-15-18

Wednesday – Conditioning 

WOD 1 

Bench Press x 5 @ 70/45kg 

Ski Erg x 8/12 

Dual DB Renegade Row x 10 Total @ 17.5/10kg 

Dual DB Hang Squat Clean x 10 @ 17.5/10kg 

WOD 2 

Bench Press x 10 @ 60/35kg 

Echo Bike x 8/12 

Dual DB Hang Snatch x 10 @ 17.5/10kg 

Pull Up x 10 

WOD 3 

Bench Press x 15 @ 50/25kg 

Rower x 8/12 

Dual DB Push Press x 10 @ 17.5/10kg 

Dual DB Box Step Overs x 10 Total @ 17.5/10kg 

Thursday 

Friday 

Today’s Workout: 

12 Days of Christmas

Saturday 

A1. Bench Press x 8-8-8-8

A2. Strict Pull Ups x 10-8-6-4 *Add weight when possible

B1. Dual DB Chest Support Row x 10

B2. Leaning DB Lateral Raises x 10 e.s

B3. Cuban Rotations x 10

Today’s Workout:

Waller Special

Sunday – Service 

El jefe ~ TBC