Thirsty Thursday

Strength/Olympic Lifting

Hang Power Snatch 3-3-3-3-3

Snatch Pull 2-2-2-2-2


3 x 400m with 2 mins rest


10 Hang Power Snatch 52.5/35kg
20 Double Unders
200m Run
8 Hang Power Snatch 52.5/35kg
40 Doubles Unders
200m Run
6 Hang Power Snatch 52.5/35kg
60 Double Unders
200m Run
4 Hang Power Snatch 52.5/35kg
80 Double Unders
200m Run
2 Hang Power Snatch 52.5/35kg
100 Double Unders
200m Run

Tuesday 15/8/17

download (9)


5-7 Minutes

Pistol practice


A. Sumo Deadlift 5-5-5-5-5

B. Weighted Pull-ups 3-3-3-3-3

or negatives for those without pullups



Sumo Deadlift High Pull 42.5/30

Lateral Burpee



Thursday 10/8/17

CrossFit is not all about redlining every session. A good program should be about progression with some lighter based days in between intensive days. There should be a good mix of Strength, Skill and Conditioning pieces. Today is a day that is a blend of skill with the purpose of slowing people down whilst applying the right mix of work and rest to sets.

Bench Press
Strength 5-5-5-5
Size 4 x 8-10
Endurance 12+

Starting a new set every 5 minutes
250m Row
2 Rope Climbs
4 Strict Toes To Bar or 14 Situps
8 Handstand Pushups or 12 Decline Pushups
x 5 Sets

******* Remember to Bring socks********