Thursday WOD

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Weightlifting 20mins to work on Power Snatch technique and set up for WOD weight Metcon In pairs complete – 80 / 60 / 40 / 20 Power Snatch @ 40/25kg (split anyway) 1 / 2 / 3 / 4 Rounds of...

Wed WOD

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Push Jerk (15mins to build towards 5RM) Metcon 3 x 6min sections (3mins rest in between) 1. AMRAP 6 Burpee Box Jumps 10 Thrusters @ 40 / 25kg 2. Reverse Annie – 6min cap 50/40/30/20/10 Ab Mats...

Tues WOD

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Pull-ups (5 x 3 ) Superset with 5 x 10 bent over rows Metcon 4 Rounds of : 500m Run 20 box overs 20 hand release press ups 20 kettlebell or dbell snatch (in...

Monday WOD

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Back Squat (Hatch Squat week 2) 1 x 10 @ 60% 1 x 8 @ 65% 1 x 6 @ 70% 1 x 6 @ 75% 1 x 6 @ 80% Metcon 20 min partner AMRAP 20 Burpees (split anyway) 30 Clean & Press @ 60 /...

Saturdays WOD

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Metcon (No Measure) Part A) 10 mins to build to a heavy Ground to Overhead Part B) In Pairs: 5 Ground to Overhead (clean and press or snatch @ 60% of weight lifted in part A) 10 Down Ups 15 Wall...

Fridays WOD

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Front Squat (4 x 5) 5 reps @ 60% 5 reps @ 70% 5 reps @ 70% 5 reps @ 70% Metcon (No Measure) 8 min AMRAPS (3 mins rest between each): 1) – 7 thrusters (40/30kg) / 7 toes to bar...