• Ron McKinstray

CrossFit Scotland Barbell Club


Sunday morning WOD

"It's not fecking Zumba"

3 rounds for reps of:

3 min row cals

2 min AirDyne cals

1 mn Burpees

2 min rest

then

CrossFit Scotland Barbell Club

Three lift practice:

  • Power Clean

  • Hang Power Clean

  • Squat Clean

finishing off with a bundle of PBs achieved in a "Build Ladder"

5 x 5 at initial weght

1 x 4 reps increased weight

1 x 3 reps increased weight

1 x 2 reps increased weight

4 rounds of 1 rep increasing weight each round


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