ICENI WAY PROGRAM 15-05
MONDAY
MAIN CLASS
Clean and jerk Complex
D.T. + Karen’s Love child
5 Rounds for time
12 deadlifts
9 hang power cleans
6 shoulder to over head
30 wall balls.
TUESDAY
CROSSFIT CARDIO
40minute AMRAP
400m run
20 pull ups
30 press ups
40 sit ups
50 air squats
MAIN CLASS
5x
10/15 strict pull ups
15/15 Set back lunges (with band on knee)
2 Rounds
5 minute AMRAP
5 down ups
5 box jumps
1 minute rest
5 minute AMRAP
5 press ups
5 v ups
1 minutes rest
WEDNESDAY
MAIN CLASS
Bouncing / Jumping progressions
For time (25 minute time cap)
25 power cleans 60/40
40 toes to bar
25 power cleans
40 burpees
25 power cleans
40 burpee over bar
25 power cleans
ICENI BARBELL
Snatch focus.
THURSDAY
CROSSFIT CARDIO
10 minute AMRAP
5 down ups
10 box jumps
15 hang power clean 30/20
10 minute AMRAP
5 shuttle runs
10 wall balls
15 double unders
10 minute AMRAP
5 pull ups / jumping pull ups / Ring rows
10 air squats
15 sit ups
MAIN CLASS
15 minutes of quality work
Snatch + overhead squat
10 minute AMRAP
5 down ups
10 shuttle runs
15 double unders / 30 singles
10 minute AMRAP
5 pull ups / jumping pull ups / Ring rows
10 sit ups
15 air squats
FRIDAY
MAIN CLASS
Part A
4 minute AMRAP
Clean and jerk
Rest 2 minutes
4 minute AMRAP
Clean and jerk
Part B
HSPU progressions
Diane
21-15-9
Deadlifts 100/75
HSPU
SATURDAY
CROSSFIT CARDIO
numbers depending
MAIN CLASS - TEAM WORKOUT
TBA
ICENI BARBELL
Clean and jerk chip chipper rooo
COMPETE CLASS
everyone welcome.
SUNDAY
STRENGTH CLASS
Farmers walks
5x 200m
90 seconds rest between
Single arm strict press
5x12/12
Bent over single arm rows
5x12/12
Single leg deadlift KB
3x10/10
TABATA
Hollow hold
ICENI WAY PROGRAM 15-05
CrossFit Iceni
Unit 3A Hawkins Road
Colchester
CO2 8JY
Monday - Friday: 0600 - 2100
Saturday: 0830 - 1500
Sunday: 0900 - 1300
Bank Holidays: 0900 - 1400