Friday 4th Dec 2009

Platinum Burpee

Warm-up:

Warm up led by the coach: Pairs work.

Session:

Barbell complex-ish: Deadlift-Powerclean-Front squat-Thrusters x10 @20kg

Platinum Burpee

Bearcrawl: wearing weighted vest

25min work

Then:

Three two min TABATA cycles of: Sit-up / Press-up / Air squat.

Chris#2: Strength work: Deadlifts: Previous PB@130kg Tonight, PB@137.5kg. :-)

Wednesday 25th March 09

Box Jump @24"

Walking Lunges

Jerk Press @30kg / 15kg

Skipping singles (Double the reps of the exeercise)

Rnds of: 21-18-15-12-9-6-3

'The Box' Strength & Conditioning

CrossfitDerby has been rebranded as 'The Box' Strength & Conditioning.

Please contact me here:

theboxderby@aol.com

www.theboxderby.blogspot.com

'The Box' Strength and conditioning Offers highly effective, high intensity training stimulus, through the use of functional movements. Utilising: Olympic weight lifting, Kettlebells & Gymnastic movements in a safe & friendly training environment.

Mark

Coach

'The Box'

Strength & Conditioning