Sat WOD

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Metcon In pairs split reps any way for – 60 / 40 / 20 Clean & Press Front Squats Bar weight – 50 – 60% of press max 500m run together 60 / 40 / 20 Toes To Bar Heavy Kbell...

Friday WOD

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Metcon Wee bit of coach led mobility – Get warmed up to workout weight – Deadlifts around 40% of max, 80 / 55kg limit. And then Power Cleans around 50% of max, limit 60 / 40kg )...

Thursday WOD

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Gymnastics Pull Ups – 3 Categories: – Category 1 is if you can’t do any pull-ups at all. – Category 2 is if you can get 1-4 decent pull-ups. – Category 3 is if you can...

Wednesday

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Weightlifting 15 mins EMOM to build load for the following complex….. 1 snatch high pull 1 hang power snatch 1 power snatch Try to increase a bit of weight every 3rd minute Metcon 2 x 12min...

Tuesday

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Metcon Every 3 mins x 4 rounds complete : 10 Strict Pull Ups (if banded use a strong enough one to get through the 10 unbroken) 15 Press Ups 20 Wall Balls Metcon 10mins to work on Toes to bar...

Mondays WOD

CrossFit Forth Valley, CrossFit Forth Valley Falkirk – CrossFit Front Squat 1 x 4 @ 70% 2 x 3 @ 75% 1 x 3 @ 77.5% 1 x 2 @ 80% 2 second drop, 3 second hold Metcon (Time) In Pairs: P1 – 10 clean and press P2 – 10 clean and press P1...