Tuesday 21st SeptemberArchway swap on Wednesday 22nd. Main CF in Arch 2 (left of main).Metcon (Weight)A) EMOM10: 5 Burpees Over Bar 1 Squat Clean B) 4 Sets: 6 Dumbbell Split Squats/Side 10 Dumbbell Romanian Deadlifts 12 Dumbbell Weighted Sit Ups StrengthBox Squat (8x3)Brief overview courtesy of Laura Phelps: Banded Deadlift (8x3)bands looped around bar, attached to rig +100kg - 2x red bands -100kg 2x orange bands
Monday 20th SeptemberArchway swap on Wednesday 22nd. Main CF in Arch 2 (left of main).Metcon (Time)2RFT(In Pairs): 40 Synchro Dumbbell Snatch 40 Synchro Burpees 60 Calorie Echo Bike Time Cap: 25 Minutes GymnasticsMetcon (Time)5RFT: 20 Toes To Ring 20 OH DB Lunges
Saturday 18th SeptemberMetcon (Time)For Time (In Pairs): 21-15-9 Synchro Thrusters 20/15kg Synchro Box Jumps 200m Run Rest 1 Minute 15-12-9 Synchro Thrusters 30/20kg Synchro Box Jumps 400m Run Rest 1 Minute 9-6-3 Synchro Thrusters 35/25kg Synchro Box Jumps 800m Run
Friday 17th SeptemberBook Nutrition Seminar for Sept 18th here: https://crossfitglasgow.wodify.com/OnlineSalesPortal/Sessions.aspx?LocationId=5148Metcon (Weight)A) Every 2:30 Minutesx 7 5 Push Press B) 3 Sets: 8 Barbell Rows 12 Reverse Flys 16 Alt V-Ups StrengthOverhead Squat (2-2-2-2-2)Metcon4 Sets: 5 Behind The Neck Push Press 8 Snatch Grip Stiff Leg Deadlifts
Thursday 16th SeptemberBook Nutrition Seminar for Sept 18th here: https://crossfitglasgow.wodify.com/OnlineSalesPortal/Sessions.aspx?LocationId=5148Metcon (Time)4RFT: 20 Dumbbell Deadlifts 10 Calorie Row 20 Dumbbell Lunges 10 Calories Row Rest 1 Minute Between Rounds GymnasticsMetcon (Time)7RFT: 5 Bar Muscle Ups 10 Push Ups 500m Bike Erg
Wednesday 15th SeptemberBook Nutrition Seminar for Sept 18th here: https://crossfitglasgow.wodify.com/OnlineSalesPortal/Sessions.aspx?LocationId=5148Metcon (4 Rounds for reps)Tabata Rounds (For Reps): Strict Pull ups Wallballs Toes to bar Burpees *Rest 1 Minute Between Moves
Tuesday 14th SeptemberBook Nutrition Seminar for Sept 18th here: https://crossfitglasgow.wodify.com/OnlineSalesPortal/Sessions.aspx?LocationId=5148Metcon (Time)For Time (In Pairs): 1.5km Row 40 HSPU 80 Dumbbell Box Step Overs 2x22.5/15kg 40 HSPU 1.5km Row StrengthOverhead Squat (2-2-2-2-2)Metcon4 Sets: 5 Behind The Neck Push Press 8 Snatch Grip Stiff Leg Deadlift
Monday 13th SeptemberBook Nutrition Seminar for Sept 18th here: https://crossfitglasgow.wodify.com/OnlineSalesPortal/Sessions.aspx?LocationId=5148Metcon (AMRAP - Rounds and Reps)AMRAP12: 2 Power Snatch 4 Power Cleans 60 Double Unders Rx 70/45kg GymnasticsMetcon (Time)7RFT: 5 Bar Muscle Ups 10 Push Ups 500m Bike Erg
Saturday 11th SeptemberBook Nutrition Seminar for Sept 18th here: https://crossfitglasgow.wodify.com/OnlineSalesPortal/Sessions.aspx?LocationId=5148Metcon (Time)For Time: 1 Mile Run then: 5 Rounds: 20 V-Ups (Split) 20 Burpee Box Jumps (Split) 20 Synchro Alt Dumbbell Snatches Time Cap: 30 Minutes
Friday 10th SeptemberBook Nutrition Seminar for Sept 18th here: https://crossfitglasgow.wodify.com/OnlineSalesPortal/Sessions.aspx?LocationId=5148Metcon (Time)3RFT: 10 Overhead Squats 60/40kg 50 Double Unders StrengthWide Grip Floor Press (5 x 5)'Louie' Push Up (3 Sets of 8-12)Metcon3 Sets: 5 Weighted Chin Ups 20 Barbell Side Bends/Side