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WOD -
Thu 26th Sep
26
Sep13

Bench Press

5-5-5-5-5work

(Work Mechanics, Consistency, & Then  Intensity

Metcon (Time)

4 Rds For Time
12 Med Ball Cleans
1 Rope Climb
10 DU or 10 Knees To Chest Jumps

Finisher

Tabata "L" Hold On Paralettes
 

 

WOD -
Wed 25th Sep
25
Sep13

Back Squat

5-5-5-5-5

(Work On Mechanics, Consistency & Then Intensity) 

Metcon (Time)

12 Minute AMRAP
6 Over Head Squats
8 Toes 2 Bar
10 KB Swings

Finisher

500 Row 
Max Effort

WOD -
Tue 24th Sep
24
Sep13

Shoulder Press/Press Press

5-5-5-5-5

Metcon (Time)

3Rds For Time
Run 450 W/Med Ball
15 Wall Ball

Finisher

25 Wall Ball Ab Mat Sit Ups

WOD -
Mon 23rd Sep
23
Sep13

Deadlift

5-5-5-5-5
Touch & Go

Metcon (Time)

10 Minutes AMRAP
15 Air Squats
10 Push Press
5 Pull Ups

Finisher

Tabata Hollow Rock/Superman Alt 4 Rds

Note: Please bring a log book or diary to start recording, weights, Pb's and metcon times. Logs can be left @ the box. 
Tip of the day sent from a good friend @ CrossFit Sheffield:
Best advice I can give you mate is get people moving really well before you allow them to start chucking weight about. The more I learn and coach the more relevant this this becomes. If people dont move well due to flexibility and or inexperience weight will only make those issues worse. If you start now being very strict and stress the importance of moving well before moving fast or heavy you will lay some really good foundations and habbits. Also your athletes will be much better for it. This is hard to do as people just want to put as much as poss on the bar but make them earn the right to do so. Mechanics, consistency, intensity always keep that in everybody's mind and drill it into them.
Please take on board guys we need to walk before we can run.
Thanks Tony

crossfitsheffield

Rest Day
WOD -
Sun 22nd Sep
22
Sep13

Rest Day/Dia De Descanso

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