Spaces for the Olympic lifting training day on the 16th of August is filling fast. We’ll be opening this up to outsiders this week so if you are keen to be a part of it email wykie ([email protected]) today to secure a spot! This 4 hour training day will have a huge impact on your lifting ability and you will not regret jumping in! It will be aimed at beginner / intermediate lifters, in other words all CrossFitters

 

A.) Gymnastics

- Max effort unbroken Pull ups (Strict, kipping or banded)

Rest 4min

- Max effort unbroken HSPU (Strict, kipping, handstand hold or ME DB press)

 

B.) Back Squat 1RM (15min)

Today we get rewarded for the last 4 weeks of squatting! Looking forward to celebrating some PB’s with you today! If you cannot make today you’ll have another opportunity on Thursday.

 

C.) ”Suckers warmup”

12min AMRAP

3 MU
6 thrusters 60/40kg
9 burpees

*Scale MU with seated banded muscle ups or 9 ring rows  and 9 dips.