CrossFit Derby

BASE AND ASCENT   15 MINS TO COMPLETE KAREN 150 WALL BALLS EMOM 10 JUMPING LUNGES *Start with Jumping Lunges

BASE A. Squat Tech Work   ASCENT A. Back Squats 6×3 @60-65% (3,3,1,×2);rest 60s between   Base and Ascent B.

BASE AND ASCENT Every 6 minutes, for 36 minutes (6 sets): 18/15 Cal ROW and BIKE (alternate each round) 20

BASE A. TOES TO BAR/KNEES TO CHEST TECHNIQUE WORK   B. 3 SETS: 1 MIN OF KIPPING TOES TO BAR

BASE A. Snatch Tech Work   B. 64 Singles 12 DB snatch 12 Goblet Squats 64 Singles rest 90s x6

**NO YOGA **GYM WILL CLOSE AFTER 9-10 CLASS.   CLASS WOD   ‘FILTHY FIFTY’ For Time 50 Box Jumps (24/20

BASE 15 Rounds For time 10 Wall Balls 9 Box Hspu 8 DB Clean and Press (4L+4R)   ASCENT ‘Holleyman’

BASE A. Deadlift Tech Work   ASCENT A. Deadlift (Resets) 4×8 @60%   BASE AND ASCENT B. In Teams of

BASE AND ASCENT 70-80% Aerobic   2 Rounds : A. 5 min amrap : Row 150m 7 Burpees over Rower

BASE AND ASCENT A. 10 Min Amrap 3 Wall walks 15 Hollow Rocks   B. 3 Sets: 30 Second Dead