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Tuesday 9 January - Workout and Scores - LN CrossFit Lincoln UK

9/1/2018

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TUESDAY 9 JANUARY

WARM UP
45 seconds work //15 seconds switch
2 rounds
1. Rowing
2. Double dumbell push press
3. Air squats
4. Single unders


SKILL PUSH JERK - 18 mins

L1: Build to a heavy double
L2: Practice tekkers in 2s, increase weights as appropriate.
Focus on FOOTWORK and keeping elbows high.

WOD - PICK A LEVEL
​
L1: In a 4 minute window:
35 double unders
25 wallballs
15 chest to bar
AMRAP Ground to overhead @ 70/50kg
Score = # of GTOH
REST 1 MINUTE
Repeat for 4 rounds.


L2: If you don't think you can finish the skipping, wallballs and pullups in 4 minutes, hit this version.

20 minute AMRAP
35 double unders / 70 single unders
25 wallballs
15 pullups
5 ground to overhead @ 42.5/30kg
No rest, just go!
Score = rounds and reps


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LN CrossFit in Lincoln - Fitness for Everyone 


Hours

Mon, Thurs & Fri: 6:00am - 8:00pm

Tues & Weds:
6:00am - 9:00pm

Sat: 8:30am - 3:45pm

Sun: 9:00am - 2:00pm

Telephone

01522 500 199

Email
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​[email protected]

Address

Unit 20 Earlsfield Close
Lincoln - LN6 3RT
  • Home
  • GET STARTED
  • MEMBERSHIPS
  • TIMETABLE
  • LN CROSSFIT KIDS
  • STRONG GIRL SQUAD
  • STORE
  • CONTACT US
  • WHAT IS CROSSFIT?
  • MORE
    • SCANPRO 15
    • AVIATOR SERIES