Search

Tuesday 28th of Jan

A) Snatch Tech\For Quality (light)

5x

5 Muscle Snatch

5 Snatch Pull

5 Plate pinch upright row


B) 8min AMRAP

Ascending ladder

1.2.3.4…

- Squat Snatch

- DB Front rack lunges (20’s/12.5’s)

Rest 2 min

8min AMRAP

Ascending ladder

1.2.3.4…

- Power snatch

- DB push press


C) Tabata 30on 15off x 10

- Sotts press or BTN strict press

- Hip flow


RCFIT


A) 12min AMRAP

10 Plate hop burpees

Up & Back over head plate carry

6 cal ski


B) 8min AMRAP

Ascending ladder

1.2.3.4…

Goblet squats

Wall balls

Rest 2 mins

8min AMRAP

Ascending ladder

1.2.3.4…

KB Sumo deadlift High pull

Push up


C) Tabata 30on 15off x 10

- DB push press

- Hip flow


13 views

Recent Posts

See All

Saturday 30th May

Warm Up: SpikeBall Doubles Tournament Get a buddy and it's best of three games, winning team plays on until we have been through all the teams. Bike, row ski and stretch whilst watching the action. St

Crossfit Raw Commando