Deads & Double Tap!

Mondays workout at CrossFit Hove saw some work with the Deadlift!

After a warm-up of

100 Skips
10 Sit-ups
Spiderman Stretch
Samson Stretch
x4

It was onto Deadlifts with sets of 5 warming up to body weight for the WOD!

5, 5, 5,
80kg, 85kg, 87.5kg (PR)

METCON

Double Tap

5 Pull-ups
10 Push-ups
15 Sit-ups
6 Min AMRAP

Rest 3 Mins then

5 Deadlift (70kg)
10 Wall Balls
10 Box Jumps
6 Min AMRAP

3 Rounds in each completed

6 Rounds in total!

Back Squat Couplet!

Monday's workout at CrossFit Hove looked at the Back Squat, and establishing 75% of 1 rep max so this weight could be used in the METCON!

After a warm-up of

100 Skips
10 Push-ups
10 Sit-ups
Samson Stretch
Pigs on Skates
x3

It was onto Back Squats

5,5,5,3,3,3

40kg,50kg,60kg,65kg,70kg,75kg (PB)

Then it was onto the METCON

5 Back Squats 50kg
100m Run

10 Min AMRAP

9 rounds completed (10 rounds - 10:50)

Tyre Flipping!

Thursdays workout at CrossFit Hove looked at Deadlifts!

Sets of 5 building up to 80% of 1 rep max, and then a single set of 15+ with that weight!

5,5,5

50k, 60kg, 70kg,

1 x 15

80kg

METCON (wearing 10kg weight vest)

2 Tyre Flips
6 Box Jumps
40m Run

10 Min AMRAP

10 rounds, 2 Tyre Flips, 6 Box Jumps completed!

Power Cleans & Tabata Intervals

Mondays workout at CrossFit Hove saw a warm-up of

10 Overhead Squats
10 Pull-ups
10 Push-ups
10 Sit-ups
Samson Stretch
Pigs on Skates
x2

Mondays lift was Power Cleans

3,3,3,3,3

30kg, 40kg, 50kg, 55kg, 60kg

Tabata

8 Intervals (20 secs on, 10 secs off) of the following exercises

Power Cleans 40kg (4)
Sledgehammer Tyre Hits (10)
Kettlebell Swings 20kg (6)
Box Jumps (7)

The lowest score from each round (in brackets) is added together for a final score

Score - 27

Michael!

Thursday's workout at CrossFit Hove saw a warm-up of!

100 Skips
10 Push-ups
10 Sit-ups
10 Overhead Squats
Samson Stretch
Pigs on Skates
x2

Lift of Miles choice today for me was Front Squat!

5,5,5
40kg, 50kg, 60kg

3
62.5kg

2
65kg

WOD

Michael!

Run 800m
50 Sit-ups
50 Back Extensions
x3

Time - 22:53 - PR by over 11:00 Mins :-)

Camp Pendleton!

Monday's class at CrossFit Hove saw work on the Push Jerk, the result is more work is needed!  After this it was onto the METCON, which was Camp Pendleton!  It was my first taste of this WOD, and I much prefer Victoria Pendleton Instead!

Warm-up

100m Run
10 Sit-ups
10 Pull-ups
10 Overhead Squats
Samson Stretch
Pigs on Skates
x3

Push Jerk
3,3,3,3,3,

30kg, 40kg, 45kg, 50kg (3 Rep PR by 5kg), 55kg (2 Reps)

METCON

Camp Pendleton

15 Push-ups
15 Kettlebell Swings 20kg
400m Run
AMRAP 20 Mins

4 Rounds 11 Push-ups completed

Snatch Grip Deadlift!

Wednesday's class at CrossFit Hove saw work on the Snatch Grip Deadlift, which was basically Deadlifts with the grip used when Snatching, this helps to increase strength at the start of the Snatch and thus improves the weight that one is able to Snatch!

Snatch Grip Deadlift
5,5,3,3,3,1,1,1,1

40kg, 50kg, 60kg, 70kg, 75kg, 77.5kg, 80kg, 82.5kg, 85kg (1 Rep Max PR)

METCON

5 Muscle Snatches 25kg
10 Burpees
100m Run
x 5

Time - 8:54