Sunday Strength Session 08/05/22 Deadlift Warm up sets 10 - 08 - 06 - 04 - 02 Working sets 5 - 4 - 3 - 2 - 1 - 1 - 2 - 3 - 4 - 5

Saturday 07/05/22 15 KBS + 15 SDHP + 200 m Row x 3 Rounds 15 DB Bench Press + 15 DB BO Rows+ 200 m Row x 3 Rounds 15 DB SQ/ Deadlift + DB...

Group Mobility AMRAP IN 18 MINS: 1 RUN / 10/8 CAL AD 8 C2B Pull Ups / 12 Body Rows 1 RUN / 10/8 CAL AD 8 Power Cleans 16 DB OH Walking...

Back Squats 10-8-6-4-2 reps 5 x 8 @ 75% 1 RM AMRAP IN 12 MINS: 3 - 6 - 9 - 12 - 15 - ETC Unbroken WBS (9/6) Cal Row

"Live too do 900 Reps as good you will not. 100 Reps each of, complete you can any way. Hans Solo Release Push ups # Luke Skywalker...

In pairs complete a 5000 m Row Start the WOD with 1 Burpee each Then add 2 Burpees every swap over The WOD starts with 1 Burpee each Then...

Group Warm Up - Mobility - AMRAP IN 5 MINS: 5 Cals 10 F2B 10 Press Ups 10 OHS Every 5 mins x 4 sets 250m Row / 30/25 Cal AD 20 KBS 10...

“Sunday Strength Session” Classic 7 Rep BBC 5 Rounds Increasing Weight Each Round Power Clean Front Squat Front Push Press Back Squat...

🏴󠁧󠁢󠁳󠁣󠁴󠁿 CrossFit Scotland @ BasixGym 🏴󠁧󠁢󠁳󠁣󠁴󠁿 𝑴𝑨𝒀 𝑴𝑬𝑴𝑩𝑬𝑹𝑺𝑯𝑰𝑷 𝑶𝑭𝑭𝑬𝑹 If it is time to “up your game”,...

Saturday 30/04/22 WOD 3 x 7 mins AMRAP Couplets 3 mins Rest Between Couplet (1) 15 WBS 15 MB LRC Sit ups Couplet (2) 150 m Row 15 KBS...

Group Warm Up - Mobility - Cardio - AMRAP IN 4 MIN: 10 Hang Power Clean & Press (20/15) 10 KBS (16/12) 10 DB Snatches (10/7) WOD - 30...

“Thursday Thumper” 5 mins General warm up 5 mins WOD explanation 10 mins WOD Practice and Set up WOD “Pain Storm” Bear Complex 5 Deadlift...

“Wicked Wednesday” 5 mins General Warm up 5 mins Workout explanation and Demo 10 mins WOD Practice and Set up WOD 30 min AMRAP 250 m Row...

12 min AMRAP 250 m Run or Row 15 KBS 12 Sit ups 9 Push ups 6 SA KB OH Squats (3 Right - 3 Left) 2 mins Rest 200 DU's or 400 Singles 2...

"Ronnie's Sunday Strength Session" "Hang Power Clean"

"The Decade Games"

AMRAP IN 8 MINS: 1 MB Run 10 MB Sit Ups 20 Step Ups 2 MINS REST AMRAP IN 8 MINS: 1 SB Run 10 Burpee Box Overs 20 SB Over Shoulders 2 MINS...

Group Warm Up Every 2 mins complete: (5 sets) 2 Front Squats 4 Back Squats @ 90 of 1 RM Front Squat AMRAP IN 12 MINS: 1 Farmers Walk 10...

AMRAP IN 30 MINS: 1 Hill Run / 300m Row 40 Deadlifts (50/35kg) 30 Hang Power Cleans 20 Push Press 10 Snatches

Group Warm Up Hang Squat Cleans 0-20 secs - 1 Hang Squat Clean 20-40 secs - 1 Hang Squat Clean 40-60 secs - 1 Hang Squat Clean 60-80 secs...