300,15,15.

L.O.C.
Make up a lift you've missed or work on squat cleans.

metcon
run 300
15 wall ball
15 burpees
x5

Do a little dance...

Lots of squats, a fomyc, a camp pendleton and some interpretive dance.

Untitled from CrossFit Hove on Vimeo.

Don't loose your head.

L.O.C
Make up a lift you missed if you missed the total last week, or alternatively look at power snatches, power cleans or push presses.

Annie.
descending in tens sets of 50 double unders and situps
ttb unanchored situps 7.04

GTOH

Push jerk
3,3,3,3,3.

5 ground to overhead
12 box jumps
run 200
x5

Front squats, tabata etc.

The days wod's started with addressing movements that needed work, refining, polishing or just simple preactice.
The 7.30's looked at the clean (squat clean) and after a little practice, pulling from different positions and working on hip extension, as well as dealing with those tricky knee things which seem to get in the way.
early wod
5 squat clean
5 lateral burpees
100m
x5

8.45's
run 400m
5 front squats
50 double unders
x5

O.M.C.
Squat cleans-singles.

Happy hour!
tabata (20 seconds work, 10 seconds rest x 8-four movements)
row for calouries
wall ball
muscle ups
kettlebell swings.

CrossFit Total

1 rep max of
Back squat
Press
Deadlift.

O.M.C.

L.O.C. pick a lift you've missed-ideally not squat, press or deadlift.

O.M.C
5 muscle ups
21 burpees
x3

Davie special.

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

Davie special.
100m waiters walk
15 kettlebell swings
15 pressups
x5

O.M.C.
Power cleans

wod
3 power cleans
5 handstand pressups
7 toes to bar
amrap 9.

Monday

Push press
5,5,5,5,5.
Am'ers played catchup from friday, O.M.C wod
1 tyre flip (large+heavy)
50 double unders
2 tyre flip
40 double unders
3 tyre flips
30 double unders
4 tyre flips
20 double unders
5 tyre flips
10 double unders

Thanks to Juha for this one.

pm'ers
Push press
3 hanstand pressup
5 ring dips
7 kettlebell swings
amrap 10.

we're doing a weekly two minute challenge-as many wallball as possible-accuracy is essential!

L.O.C.

Make up a lift if missed either back squat, deadlift or press.
am saw:
"A Brief Nicole"
As many pullups as possible then run 400m, amrap 10.
pm
10 ring pressups
10 wallball
10 walking lunge
x5

Snatch

Practice the movement, aining at better extension as necessary or 1 rep max.

metcon
30 burpee to box jump.

Presses and other stuff.

Press 3,3,3,3,3.

Early
5 pullups
7 kettlebell swings
9 boxjumps
run 100
Amrap 6, rest two minutes repeat.

O.M.C.
3 handstand pressups
7 pullups
9 box jumps
run 200
x5

3,5 for 5

Front squat or squat clean work

3 muscle ups
5 squat cleans
x 5

1 bar Linda

1 Bar Linda
10,9,8,7,6,5,4,3,2,1 of
Deadlift
Power clean
Push jerk.

Oly Class.

Overhead squat, work up to singles.

No Kettlebell class this week, so this was followed by Nancy.
I struggled in vain to find a video that showed full range of motion at the top of the overhead squat as a demo for this-so i fished this out instead.

Tyre Tap

Press
3,3,3,3,3.

Tyre tap
10 tyre flip and jump
100m run
amrap 6 minutes

rest 2 minutes

10 kettlebell swings
100m run
amrap 6 minutes.

Lower, wider.

Played around with various squat types, ideally going lower and wider.

metcon
3 squat clean
7 burpee to boxjump
run 100
x7.

O.M.C.

The ten am class saw
3 handstand pressups
5 pullups
10 kettlebell swings (25kg)
15 wall ball (20 lbs)
amrap 25 minutes.

The evening saw scaled versions of this-the ten am is not for the "unadventurous".

Early

squat, box squat tech
run 400
50 squats
x4
scaled as appropriate.

Mini

Mini "McGhee"
5 deadlifts, the prescribed weight on this is 275lbs
9 boxjumps
13 pressups
amrap 15 minutes.

5,10,200.

Power cleans
5,5,5,5,5.

5 power cleans
10 wall ball
run 200
x5.