Friday 29th February

Shoulder mobility
3 rounds
10 x inch worm
5 x burpees
10 x oh walking lunge
10 x press ups

In a 40 minute window...

0-10 Establish a 5RM Back Squat
10-20 run 400m, 40 air squats, 30 kb swings 24/16, 20 sit ups, 10 pull ups
20-30 Establish a 5RM push press
30-40 run 400m, 40 air squats, 30 kb swings 24/16, 20 sit ups, 10 pull ups

If you finish within that 10 minute window, rest until the next ten minute starts (earn your rest!!!)
If your time on '30-40' is more than 30 seconds slower than your time for '10-20' treat yourself to a 50 burpee penalty!!!

Thursday 28th February

Shoulder mobility
3 rounds
10 x inch worm
5 x burpees
10 x oh walking lunge
10 x press ups

8 min OMEM
1 x Clean and jerk at 80%

'Karen'
For time
150 wall balls 8/4

Wednesday 27th February

Shoulder mobility
3 rounds
10 x inch worm
 5 x burpees
10 x oh walking lunge
10 x press ups

12 min OMEM
1x snatch
1x overhead squat

5x3 strict press

8 min AMRAP
5 x 'Curtis P's
10 box jumps 30/24


http://www.youtube.com/watch?v=uLff8fhPIQg

Tuesday 26th February

Rest/Catchup

 http://www.youtube.com/watch?v=UKp7fBtj81c

Monday 25th February

Shoulder mobility
3 rounds
10 x inch worm
10 x oh walking lunge (light plate or kb overhead)
10 press ups

3 x 5 push press
5 x 3 front squat

'Angie'
For time
100 x pull ups
100 x press ups
100 x sit ups
100 x air squats

Sunday 24th February

Shoulder Mobility
3 rounds
10 x air squats
10 x burpees
5 x ring dips
5 x inch worm

7 min OMEM
1 x hang clean
1 x clean
1 x push jerk

'Isabel'
30 x power snatch 62.5/40

Tuesday 12th February

 

Shoulder mobility 

Run 400m then
3 rounds of 5 burpees, 5 pull ups, 10 air squats

10 minutes to Jerk for 1RM
7 minute OMEM 1 x 3 position snatch (see video)

Front Squat at 80%
2-4-6-8-6-4-2
Rest as needed between sets

12 minute AMRAP
12 burpees
9 push press 50/30
6 toes to bar
(nicked this last part from CrossFit Norwich as I enjoyed it so much!)

http://www.youtube.com/watch?v=UtErhcCYBZk