A touch of Kelly

Deadlift
5,5,5,5,5

run 300
15 wallball
15 box jumps
x5

LBBS*

Back squat
3,3,3,3,3.

5 overhead anyhow
7 lateral burpees
run 100m
x 5

*Low bar back squat.

Botw

Benchark of the week

"Lynne"
Max reps of benchpress at bodyweight (scale as relevant)
Max reps pullups-don't drop odd the bar!
five rounds, not timed, rest as required between rounds.

400,25,25.

Lift of choice (lean towards the deadlift)

run 400
25 situps
25 back extensions
x4.

Pc + B

Power clean
3,3,3,3,3.

5 power cleans
10 burpees (or wallball) amrap 12

5,7,9 for 5,7,9.

Push press
3,3,3,3,3.

Fizzer.
5 pullups
7 pressups
9 squats
run 200

for either
5,7 or 9 rounds.

Swings or T2B

Lift of choice-work on a weakness, if you feel all you have is weakness then you need to squat more.

F.O.M.Y.C.
in the first minute run 100 metres then for the remainder of the minute perform as many swings or toes to bar as possible, at the end of the minute run again until either 50,75 or 100 have been performed.

The new Girl

Botw
"Amanda"
9,7,5
Muscle up
Snatch.

It must be said, this new Girl benchmark was heavily scaled, movements reduced, scaled but also rep range increased. Those without a 60 kg/40kg snatch or full muscle up had rep ranges increased to 12/9/6.

Amanda was the first workout of this years Crossfit Games, and was a fitting tribute to an athlete appreciated and remembered by many in our community.

http://amandaredmiller.blogspot.com/

Kettlebell class

I don't teach these, I generally like to watch them and see how our athletes take different cues and intructions from our Kettlebell trainer, Neil (who incidentally does a great job.)

10 swings
10 box jumps
run 100
x5.

Extension.

5 power snatch
run 100m
12 box jump
x5.

200, 15,15,20.

Lift of choice, generally not your choice, lifting designed to work on weakness in a technique or area which needs attantion or is trailing behind.

Run 200
15 kb swing
15 situps
amrap 20.

One Bar Linda

deadlift, powerclean, push jerk
10,9,8,7,6,5,4,3,2,1 of each movement-storm through for time.

Split!

Split jerk
1,1,1,1,1,1,1.

Pressup annie
50 double unders, 50 pressups then sets of each descending by 10 each set.

BOTW

Deadlift
3,3,3,3,3.

"Jackie"
row 1000m
50 thrusters
30 pullups

Friday

Squat therapy
Box, front, back, or overhead

Using fight gone bad protocol
pullup
pressup
wallball
situp
kettlebell swing
2 rounds

7's

Front squat
3,3,3,3,3.

7 power cleans
7 ring dips
100m run
x7

From Pori

Push press
5,5,5,5,5.

21-15-9
sumo deadlift hi pull
lateral burpees

test your vestibular system.

Thanks to Juha and Mikko for the 21-15-9.

Fizzer

Deadlift
3,3,3.

Fizzer
run 400
10,9,8,7,6,5,4,3,2,1 of
pullups
pressups
situps
squats
run 400.

Thanks to Ashley Graham of CrossFit Carlisle for the inspiration.

BOTW

Overhead lift
5,5,5,5,5.

Overhead squat was predominately the lift of choice but other options were available (and yet no-one choose thrusters).

Benchmark of the week
"Helen"
run 400
21 kettlebell swings
12 pullups
x3

Back, front or box.

Squat-back front or box.
3,3,3,3,3.

3 muscle up
10 box jump
15 kettlebell swing
x3.

Push!

Push jerks
3,3,3,3,3.

K, pictured here, will sadly be leaving us shortly, she's going on sabbatical, leaving her job and travelling through India, plans are in place to visit the Crossfit Ashram in the north on her travels. K has been a great student at Crossfit Hove, diligent, commited and naturally athletically talented (much to her suprise) She will be greatly missed, we wish her safe travels.

5,7,9, 300,20

5 ring dip
7 squat clean
9 box jump
run 300
amrap 20.

Botw

Benchmark of the week
"Diane"
21-15-9
Deadlifts
Handstand pressups.