CrossFit Scotland Barbell Club Today’s lift was push jerk. Each group worked on their technique with a focus on the two lockout...

The two rounds were completed with a four minute rest in between. The goal being to improve on your second round “Gallagher and McDonald”...

WOD specific warm up wod : 10 minutes 10 press-ups 10 back extensions 10 good mornings 10 lunges WOD in 20 minutes : 45 deadlift (85/55)...

Technique Work Kettlebell Swings Wallball shots Setting up a Jumping Pull up For Time 1500 m Row 75 KBS 24/16 kg 1000 m Row 60 WBS 9/6 kg...

Back Squat Warm up to 80 % of 1RM Followed by 10 x 2 Reps every 90 Secs Try and make small increases in weight each set WOD 5 x 2 mins -...

3 mins work / 2 mins rest x 6 sets RXD VERSION 15/12 Cal Row / AD 10 Burpees 5 Power Cleans (60/42.5) IN REMAINING TIME: R1 & R4 - Pistol...

Front Squat Build Warm up Sets 5 - 3 - 1 Increasing Weight each Set Working Sets 3-3-3-2-2-2-1-1-1-1 Increasing Weight each Set In time...

AFAP in 30 mins 1 Back Squat 1 DB Push Press 200 m Row 2-2- 200 m 3-3-200 m 4-4-200 m Continue adding 1 Rep of each per Round Back Squat...

Open WOD 16.4 Team Version 26 min AMRAP RXD 55 Deadlifts 100/70 kg 55 WBS 9/6 kg 10'/9' 55 Cal Row 55 HSPU Scaled 55 Deadlifts 80/50 kg...

Thursday 03/02/22 15 min Power Clean WOD Practice/Set up Open WOD 11.5 20 min AMRAP 05 Power/Squat Clean 10 T2B 15 WBS RXD 65/45 kg T2B...

Wednesday 02/02/22 Open WOD 11.1 10 min AMRAP RXD 30 DU’s 15 GTOH 35/25 kg Scaled (1) 60 Singles 15 GTOH 35/25 kg Scaled (2) 60 Singles...

Open WOD 18.2a 1-2-3-4-5-6-7-8-9-10 DB Squats Bar Facing Burpees (12 min Time Cap) into 18.2b 1 Rep Max Clean (Alternative WOD 10 min...

Thruster Build 7 x 3 Reps Open WOD 11.3 5 min AMRAP Squat Clean + SHTOH Count 1 rep for the Clean and 1 for the SHTOH RXD 75/50 kg Scaled...

10 min Warm up 20 mins Bench Press 5,5,5,3,3,3,1,1,1,1 Reps Increasing Load each set 20 mins Deadlift 5,5,5,3,3,3,1,1,1,1 Reps Increasing...

Starting every three mins For eight Rounds, complete 21/17 Cal Row 15 Squat or Power Clean 06 Bar over Burpees Every second Round Reverse...

Thursday 27/01/22 Hang Snatch/Power Snatch 7 x 3 Reps (3 Touch Method) EMOM x 15 10 Pull ups 15 Push ups 20 Air squats OR 07 Pull ups 12...

TEAM FRIDAY 8 RFT or 30 MINS: 20 SB GTOH (25/20) 18 BENCH PRESS (60/40) 16 PISTOLS 6 WALL WALKS OR 20 SB GTOH (25/20) 18 BENCH PRESS...

Warm up WOD 20 secs Fast 20 secs Slow For 20 Rounds WOD 18 min AMRAP 2 Rig Laps with Bulgarian Bag25/15 kg 12 Push Press 42.5/30 kg 12...

100 DU or 200 Singles 5 Rounds For Time 16 OH Lunge or 20 DB Lunge 22.5/15 kg 12 DB Snatch 22.5/15 kg 08 DB Push Press 22.5/15 kg 04...

Warm up WOD In 8 mins Complete AMRAP 8 Front Squats 20/15 kg 8 Back Extensions 8 Good mornings 20/15 kg WOD 20 min AFAP 1 Deadlift - 50 m...