May 2017

STRENGTH Strict handstand push up 5 x 3 (use deficit if required) Strict pull up max reps, 5 sets. Alternate between exercises for 5 rounds, rest up to 2 minutes between each exercise WOD 5 Shoulder to overhead 5 High box jump 5 Muscle up 6 rounds, 1 exercise every minute The barbell must start […]

STRENGTH Deadlift 4 x 3 rep WOD ‘Partner Relay’ Front squat (60/40) Chest to bar pull up Box jump 10 to 1 reps (25 min cap) Partner 1 does 10 reps of Front squat, pull up, box jump then partner 2 does 10 of each, next round partner 1 does 9 reps. Scale the workout

STRENGTH Push press Weighted pull up 4 x 3 rep WOD Row 600 60 Wall ball 30 Burpee 30 Dumbbell thruster (20/15) 13 minute cap

STRENGTH Overhead squat 4 x 3 rep WOD 10 Toe to bar 10 Kettle bell swing (32/24) 30 Double under 12 minutes, as many rounds as possible If you can’t do unbroken toe to bar first round, scale to kipping 90 deg. Also scale double under volume to finish the first round within about 90

Paul at 3 Aces CrossFit in London… 💪🏼 GYMNASTICS Handstand roll out L-sit Ring holds 4 rounds WOD Clean & Jerk 1 every 20 seconds, 12 minutes You can do all of these with power, squat or a combination of both. All squat cleans will mean more total work. If you do 70-80% of your max

Coady trying out one of our new sandbags… STRENGTH Weighted push up One arm row 4 x 3 rep WOD Run 400 30m Overhead plate lunge (20/15) 20 Pull up 3 rounds (15 minute cap)