CrossFit Derby

A. ROPE CLIMB TECHNIQUE WORK B. EMOM X12 -10-14 HSPU – 20 V-SIT UPS – 2 ROPE CLIMBS (4 ROPE

BASE A. SQUAT + OVERHEAD SQUAT TECH WORK (15 MINUTES)   ASCENT A. 5X1 @70% OF 1RM SNATCH  (1 =

**YOGA 10:15-11:15     CLASS WOD:   HERO WOD ‘WOOD’   “Wood” 5 Rounds for time of: Run 400 meters

IN PAIRS 0:00 – 15:00 YOU GO I GO FOR TIME: 10 ROUNDS 5 burpee box jumps 30/24 10 kb

BASE  A. EMOM X12 1. STRICT PRESS X 5 (STAY LIGHT FOCUS ON MOVEMENT) 2. 40SEC WEIGHTED WALL SIT 20/15KG

Starting every 5 minutes complete each of the following for time: 0:00-5:00 80 KB swings 24/16 5:00-10:00 80 Wall balls

BASE A.Partner Assisted pull ups 5X5 ASCENT A. STRICT CHEST TO BARS (5X5 , BUILD WEIGHT) BASE AND ASCENT 3

  BASE A. CLEAN TECHNIQUE WORK (15 MINUTES) ASCENT A. 5X1 @70%-75% (OF 1 RM CLEAN) CLEAN PULL + LOW

**YOGA 10:15-11:15      HERO WOD : ‘Pidgeon’ 7 Rounds for Time 7 Sumo Deadlift High-Pulls 40/65 16 Box Jumps

BASE A.Front squat Tech work (15 minutes) ASCENT A. Build to a heavy Single Front squat in 15 minutes BASE