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Extras W/C 12-6-17

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Gymnastics

Session 1

a) Strict Muscle ups. 1-4 Every 2 mins x 5 sets (10 mins)

b) Strict T2B. 25%+1 OMEM x 10, keep control on the way down, no swinging or bending legs

c) 10 mins volume accumulation: L-Sit Legless Rope climbs – scale to just legless or normal

Session 2

a) 5 x 5 Strict Chin ups. 2s pause at the top with chest touching the bar, controlled eccentric down.

b) 5 x 8 Ring Dips. Building to a heavy set of 8.

c) 5 x 30s Ring Support hold in hollow.

Weightlifting

Session 1

a) Snatch Deadlift to heavy single. 3 x 3

b) Hang Snatch/ Low Hang Snatch to a heavy single. 3 x 1 @ 85%

Session 2

a) Clean Deadlift. 3 x 3

b) Power Clean to a heavy single. 3 x 1 @ 90%

WOD 10-6-17

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“Linsell” – Leaving WOD

In teams of 3:

Run 600m

120 Deadlifts (60/40)

120 Burpees

Run 600m

80 Hang Power Cleans (60/40)

80 Bar Burpees

Run 600m

40 Thrusters (60/40)

40 Burpee Box Jumps (24/20)

  • 2 people must be running at any given time

We are sad to say our goodbyes to Alex Linsell who leaves for Paris next week for work. She has been a regular at CF Bath for many years now and will be sorely missed! Good luck on your new ventures Alex 🙂