18-22nd October...United We Stand.

This week was the start of the week to culminate in The York Divided We Fall Games, organised by CrossFit Velocity in Swansea.

Did we veer away from the normal? Not really, we just took into mind that we knew some of the events. Some movements were tried and tested just to see where we stood and to help with planning strategy.

18/10/10
5x5 Deadlifts

Then

3 Rounds max reps thrusters

Then

Firemans carry practice
(Yes there is a technique to this...thanks to our Ex-Marine, Ravin' Dan)

19/10/10

Ground To Over Head 3 attempts

(Just pick off the floor as much as possible and get it over head)

Bent over rows

3 RDs
Sumo Deadlif High Pulls x 50 (Rest 60 seconds between rds)


20/10/10

Front squat 5x5

WOD

Kettlebell swings 20,18,16….2
Burpees 2,4,6…..18,20

21/10/10

25Burpeees
50 squats
50 Swings
50 K2E
50 Mountain climbers
50 Box jumps
50 SDHP
25 burpees