Monday, 20 January 2014

CrossFit WOD's for this week

Here is your week:

5x3 on the squat
10 minute AMRAP
 8 box jumps
 4 KB snatches each arm

5x3 deadlift 
 4 rounds for time
 6 power cleans (60/40)
 6 front squats
 6 bar facing burpees

 No strength
 Skill: kipping pull ups
 100 KB swings 
 5 down-ups every time the KB is put down 

5x3 squat
50 double unders (150 singles)
4 rounds of
200m run
10 box jumps
5 handstand push ups

Then another 50 double unders 

We have drawn some inspiration from this past weekend's throwdown in London, attended by Drew.

Lets's see how you do.

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