Tuesday 24 February 2015

Don't miss out on getting your very own Centurion sweatshirt!!

NO 05:30 CLASS!!

 

 

Warm Up

Coaches Choice

 

WOD

"Hang Power Total"

1) 15 Minutes Build to 1 Rep Max Hang Power Snatch

2) 15 Minutes Build to 1 Rep Max Hang Power Clean

 

 

Also this is the last week to sign up for the CrossFit Open!!

Click here to sign up!!

20 November

STRENGTH

3-3-3-2-2-2-1-1-1 high hang power snatch (from hip pocket)

 

 

 

 -then-

 

METCON

15 min AMRAP

5 deadlifts (A: 275/185) (B: 225/135) (C: 185/95)

10 burpee over box jumps

 

 

 

WARM-UP

400 m run / 500 m row

10 Pass Thrus

10 OHS

10 GHD Hip Extensions

Burgener Warm-up

10 Box Jumps

10 Burpees