dumbbell hang cluster

10 Feb 2019 - 2019 CrossFit Open Teams Announced!

WORKOUT OF THE DAY

Engine Work

5 x 3 minutes on : 3 minutes off:
400m Run
15 Burpees
In remaining time, max rep dumbbell hang clusters

Specialist Sundays

A) Skill Focus

Every 90 seconds, for 12 minutes, alternate between:
3 Tall snatch
3 Snatch balance
* Focus on speed under the bar

B) In 15 minutes, establish a heavy single for the complex:
1 Hang power snatch + 1 hang snatch + 1 snatch balance

C) Every 30 seconds for 6 minutes:
1 snatch @ heaviest weight from A

Barbelles Lifting Class

A) Sumo Deadlift
5 x 3 @ 80%

B) Pull Up Variation
4 x 5

C) Gymnastics EMOM
Min 1: 20 Handstand Hold / 1-3 HSPU Negatives
Min 2: 5 Toes to Bar
Min 3: 12 Weighted Deadbug

ARE YOU IN?

There’s still time to get involved in the 2019 CrossFit Open!

SIGN UP FOR THE OPEN HERE AND DON’T FORGET TO LIST CROSSFIT 1864 AS YOUR AFFILIATE!

26 Sept 2018 - CF1864 Box Social: Rock Climbing

Join Coach Whizz for our next Box Social… Rock Climbing! On Sunday 14 October, after classes have finished, we'll be headed to Building One+ at the Arch Climbing Wall in Bermondsey.

No prior experience is needed and there are plenty of options for everyone, from first timers to the advanced.

Entry in to Building One+ is £11 and there’s no need to book on Team up, just show up on the day!


WORKOUT OF THE DAY

A) Strength: Front squat
Tempo front squat: 3 x 5 @ 33X1
* Add 0 to 5kg based on how last week felt
* Perform 1 set every 4 minutes

or

Dynamic effort back squat: 8 x 2 @ 65% w/bands
* Rest 60 seconds between sets

B) Conditioning
4 x 3 minutes on : 3 minutes off
500m Row
In remaining time perform as many dumbbell hang clusters as possible (22.5/15 kg)