Back Squat or Deadlift. I choose

Linear Progressions

Back Squat or Deadlifts 5-5-5-5-5

If you achieved 5×5 sets last time of perfect reps move up 2.5k today.

KB rows 10-10-10


For time:

200m Run
5 Ground to Overhead 50/30k
200m Run
10 Ground to Overhead 50/30k
200m Run
15 Ground to Overhead 50/30k


Bodyweight Friday

Ring Dips – 5 x Max sets

Supersetted with

Strict Chest to bar Pull ups

Scale to push ups, pull ups ring rows as needed. Make it hard enough to you that 10 reps is a push.

5 rounds for time:

10 Toes to bar / Knee Raises
15 Wall Balls
20 Push ups
25 Sit Ups

Finisher – Pull up progressions


Back Squat &

Back Squat or Deadlift 5-5-5-5-5 – Linear progressions

5 rounds for time:

12 Hang Power Clean & Jerk 50k/30
9 Thrusters 50k/30
6 Power Snatch 50k/30

Fnisher: 3 rounds: 15 Tommies / 30 sec Superman hold

Finisher 2: 50 Burpees for time … winner gets a creme egg 🙂

Olympic Lifting WOD

Shoulder Press & Muscle ups

Shoulder Press 5-5-5

Push Press 3-3-3

For time:

1 Muscle up
10 Wall Balls 9/6
2 Muscle ups
20 Wall Balls
3 Muscle ups
30 Wall Balls
4 Muscle ups
40 Wall Balls
5 Muscle ups
50 Wall Balls

If you don’t have muscle ups yet, switch to 4x pull ups or ring rows

Scaled metcon: 10 minute amrap:

10 Ring Rows
10 Wall Balls
10 Walking Lunges
10 Ring Push ups


Girls Olympic Lifting WOD

Front Squats

Front Squats 10-8-6-4-2

Ascending weight.

15 minutes amrap:

1-2-3-4-5-6-7-8-9-10-11 etc Clean & Jerk 60/40k
After each set perform 1 round of Cindy
5 Pull ups
10 Push ups
15 Squats

Finisher: Max Red Band Chest expanders

Olympic Lifting WOD

Squat Clean

Squat Cleans

5-5-3-3-1-1…. Establish 1rm Squat Clean

4 rounds for time:

15 Pull ups
15 Front Squats 50k/30k
15 Push Press 50k/30k


Tabata Core Holds

Girls WOD

Super Sunday – Deadlift, EMOM and Fran

Deadlifts 8-8-8-8-8

This is not linear progression, higher reps touch n go sets.
In between sets hit max ring dips strict or neat push ups.

10 minute EMOM:

10 Tommies on odd minutes
10 Toes to bar / Sit ups on even minutes

Finisher: Fran [youtube=]

21-15-9 reps of:
Thrusters 42.5/30k
Pull ups

First time with this one.


Squat and Press

Jeff doing a back squat at CrossFit Blackwater, Witham Essex
Jeff hitting some back squats in Wednesday’s class

Back Squats 5-5-5-5-5

Remember your back squat numbers from last time.  If you achieved 5 solid sets add 2.5kg.

Strict Press 5-5-5

For time:
15 Overhead Squats 50-30k
15 C2B Pull ups
12 Overhead Squats
12 C2B Pull ups
9 Overhead Squats
9 C2B Pull ups
6 Overhead Squats
6 C2B Pull ups
3 Overhead Squats
3 C2B Pull ups

Scale to Front or Goblet squats as necessary. Pull ups or Ring Rows.

Finisher: 13 Wall Climbs 🙂

Olympic Lifting WOD

Power & Special Friday 13th Chipper

Class clean and jerk
Tuesday’s 6:30pm class working on their clean and jerks. New PR’s for Nikki and Lindsey and good technical progress made by everyone.

Hang Power Clean

Build to a 3RM

Chipper: To be announced on arrival in the gym

50 ????????????
40 ???????????????
30 ???????????????????
20 ?????????????????????
10 ??????????????????????
5 ??????????????????????????
1 ???????????????????????????

Finisher: Develop muscle ups with rings 🙂


Lunge & OPEN 11.2

Front Rack Lunges 10-10-10-10 (5 each leg)

Ascending weight.

Bench Press or Weighted Push ups (plate on back) 10-10-10-10

15 minute amrap:

9 Deadlifts 70/45k
12 Push ups
15 Box Jumps 24/20

Finisher: Plank competition, last person standing.