Botw

Benchmark of the week
last seen 28/8
"Elizabeth"
21/15/9
squat cleans
ring dips

5,7,9, 300,20

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

Bodyweight

Using fight gone bad protocol, one minute of each of the following movements
squat
pullup
boxjump
pressup
situp

or

ringdip
handstand pressup
pullup
boxjump
situp.

three rounds.

Happy hours

Deadlift
5x5

Death by either:
pullup
dip
wall ball

With a continuously running clock do one pull-ups the first minute, two pull-ups the second minute, three pull-ups the third minute...... continuing as long as you are able.

Missing pieces

Apologies for the lack of blogging last week, missing workouts were as follows
7 ring dips
7 power cleans
x10
3 handstand pressups
7 deadlifts
50 double unders amrap for 12

We shifted the oly class back to friday, and studied the snatch then introduced
a (hopefully) sub 5 minute.
5 overhead squat or muscle snatch
5 pressups
5 wall ball
x5

The class was shifted back a day as I attended a mobilty workshop taught by Jami Tikkanen of Thames CrossFit, much pain ensued!

bodyweight

7 ring dips
10 toes to bar
15 box jumps
run 300
x5

practice ring inversion and skin the cat progressions.

7.

7 hang power clean
7 dips
100m
x7

Plan

So originally the planned programming was 5 of 3 on power cleans then the earlies did 3 power cleans, 5 dips 7 box jumps x 7, which was fine.
However main page yesterday was row 500, bw bench 30, row 1000, bw bench 20, row 2000 bw bench 10-which sucked, thusly the fours and fives did that.
RWR did lynne in the 4 and a "Finisher" (Pete from 3D's idea) which was a tabata sledge hammer to tyre and kettlebell swing-just the two movements instead of the 4. This provoked more thought, keep the power clean on strength bias, but add a full tabata of hammers, swings, power cleans and box jumps-the joys of programming!

Friday

We're a little out of sync here as to what we've been programming. Thursday saw L.o.C. and Deadhang pullup Nicole and variations upon this.
We were at the FKUK and Crossfit Reading Strength and Power invitational on Saturday so Fridays classes were devoted to the Clean and progressions to improve this.

Metcons
5 cleans
5 dips
x5

5 cleans
10 burpees
x5

box!

box squats 5 of 3
21 15 9
ring dips
swings
box jumps