fbpx

Uppers + engine

Crossfit SW18 – Strength View Public Whiteboard Strict Press (12-12-12-12) 3 second eccentric DB HE floor press (12-12-12-12) 3 second eccentric Weighted Pull-ups (8-8-8-8) DBs, BW or banded Metcon 4 RFT (12 min cap) – any order 6 e/s SA DB push jerk (22.5/15) 15 wall balls 40m bear crawl Read more…

Lower body

Crossfit SW18 – Strength View Public Whiteboard Back Squat (12-12-12-12) 3 second eccentric Sumo Deadlift High Pull (12-12-12-12) 3 second eccentric Bulgarian split squat (8-8-8-8) Each side Metcon 12 min EMOM (45 sec cap) Hollow hold x 45 seconds Assault bike Cals (15/10) Thrusters x 10 (40/25)

Engine

Crossfit SW18 – Metcon View Public Whiteboard Metcon 1) 3 x 6 min max cal efforts in pairs YGIG (3 min rest) Bike Row Ski Change when partner completes DB DT (22.5/15) 12 deadlifts 9 HPC 6 push press 2) 7 RFT (20 min cap) 15 burpee plate jumps 15 Read more…

Engine

Crossfit SW18 – Metcon View Public Whiteboard Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Metcon 24 min EMOM (45 second cap) a) 18/13 cal ski b) 6 e/s MB press ups c) 12 DB push press (22.5/15) d) 20 wallballs

IN THESE TOUGH TIMES EVERY LITTLE HELPS!
WITH A £50 CONTRIBUTION YOU WILL BE ABLE TO ACCESS ALL ONLINE CLASSES AND 10 CLASSES WHEN WE REOPEN!
BUY NOW