CrossFit Derby

BASE A.)FRONT SQUAT TECHNIQUE WORK B.)FOR TIME: 30 PULL UPS/RING ROWS + 27-21-15-9 KB SWING 54-42-30-18 AIR SQUATS + 30

BASE AND ASCENT   ‘8 MIN AMRAP’ 26 Cal row (Split) 26 Synchro wall balls   ‘Rest 1 minute’  

BASE AND ASCENT   3 sets: Floor Press x10 8-10 Bar rows (weighted if possible ) (2 sec pause at

Dear Members, Boring but very important post, please read: You may have heard about the new General Data Protection Regulations

**NOTICE** As i’m away till Monday , There will be no open gym Friday 3-5 , classes are as normal.

BASE A. Deadlift technique work   ASCENT A.Build to 75% deadlift for 5 reps   BASE AND ASCENT B. In

BASE AND ASCENT 35 minutes @70% 18/15 cal row or bike 12 db power cleans 22/15 6 Strict hspu ’30

BASE AND ASCENT EMOM X16 -10 Bench press @70% of 10 rep max -25 V-sit Ups – 10 Bent Over

BASE A. Med ball Clean tech work   ASCENT   A. 5 Rounds: 3 Power Clean 3 Push Jerks @75-80%

**YOGA 10:15-11:15 (NO YOGA NEXT WEEK)    HERO WOD ‘WES’   For Time 800 meter Run (with 20/10KG Plate)