Friday

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Overhead Squat (Build to heavy triple) 20 mins to to find a heavy triple…. Try to lift every :90 – 2mins and have 10 good working sets. Sub OH squats for Front squats if mobility is the...

Thursday

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Gymnastics 15 minutes to work on kipping pull up progressions Metcon 3 x 7min sections – 2 mins rest in between 1. 2, 2 – 4, 4 – 6, 6 – 8, 8…. etc Pull Ups Kbell SDHP @...

Wednesday

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Push Press (3 x 5) 1 x 5 @ 72.5% 1 x 5 @ 75% 1 x 5 @ 77.5% Shoulder Press (3 x 5) 1 x 5 @ 72.5% 1 x 5 @ 75% 1 x 5 @ 77.5% Metcon Cheeky Mile run into – 2 Rounds of 50...

Tuesday

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Gymnastics 50 half Get ups, 25 each arm @ 16 / 8-10kg ——————————————————- 15 mins to work...

Monday

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Back Squat (4 x 11) Metcon 22min AMRAP In pairs – 8 Power Cleans (split anyway) @ 70-80% 1RM 10 Syncro Down Ups 500m run...

Saturdays WOD

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Metcon (No Measure) 15 mins to build to a heavy clean and press Then in teams of 3…..bar set to around 70% of weight lifted earlier 27 power cleans (conga line, one rep at a time) 21...