Today’s classes will be streamed live at 6.00am, 9.30am, 3.00pm (barbell), 4.00pm, 4.15pm Young Guns, 5.30pm, 7.00pm.

*Use 299-070-3919 for all classes except Young Guns, use 294-809-2895



2 rounds of:

30sec Deep Squat

10 Hip Swings

2 rounds of:

30sec Side Plank each side

20 Leg Swings each leg



3 sets of:

20 sec Split Squat Hold


10 Reps each leg @5-30kg*


3 sets of:

5 Cossack Squats each leg with 2sec pause in bottom of each rep (no weight)

10 Lateral Leg Swings each leg


4 sets of:

5 Reverse Nordic Curls



5 rounds for time:

12 Hang Clean and Jerks

12 Goblet Lunges (stepping forward)



2 rounds
30s deep squat
30s side plank each side
10 Arrested Supermen reps
10 leg swings each leg

2 rounds (empty bar)
10 front rack split squats
10 swing out high pulls
10 behind the neck power jerks

Behind the neck snatch grip sotts press
4 sets
5 reps
90s rest between sets

Every 2 minutes for 10 minutes
1 power snatch + 1 full snatch + 1 overhead squat
(If only light weight available):
4 Power snatch + 4 full snatch + 4 overhead squat

2 options:

1) “I don’t have much weight”
8 sets
10 OH Lunges (forward stepping)
30s rest/set

5 Sets
5 close grip overhead squats
Tempo: 3300
1 minute rest/set

2) “I can load up”
Snatch pull
4 sets, 2 reps @70% Deadlift 1RM

Back squat
4 sets, 2 reps @85% back squat 1RM

Published by Wilsy

Crossfit Coach

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