CrossFit Spitfire Blog
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CrossFit is a full body conditioning programme for any age and ability. The workouts are scalable to suit each individual and their own personal goals as the CrossFit community brings together a wide range of people: Anyone from beginners who are new to fitness, to the elite athletes who are looking for a new challenge both mentally and physically. CrossFit challenges the body in all areas..
CrossFit Spitfire Blog
4d ago
OPEN GYM STRENGTH / AFTER CLASS EXTRA STRENGTH I For load: Snatch, clean, or jerk: 5 reps x 2 sets at 50-60% 4 reps x 3 sets at 60-70% 3 reps x 2 sets at 65-75% – Welcome to week eight of our Strength I cycle. This is the final week of this cycle and […]
The post PROGRAMMING FOR THE WEEK COMMENCING 22nd APRIL appeared first on CrossFit Spitfire ..read more
CrossFit Spitfire Blog
1w ago
OPEN GYM STRENGTH / AFTER CLASS EXTRA STRENGTH I For load: Snatch, clean, or jerk: 3 reps x 2 sets at 70-80% 2 reps x 3 sets at 80-90% 1 rep x 4 sets at 90%+ – Welcome to week 7 of our Strength I cycle. Continue to stick with the lift you chose in […]
The post PROGRAMMING FOR THE WEEK COMMENCING 15th APRIL appeared first on CrossFit Spitfire ..read more
CrossFit Spitfire Blog
2w ago
AFTER CLASS EXTRA / OPEN GYM STRENGTH I For load: Snatch, clean, or jerk: 3 reps x 3 sets at 70-80% 2 reps x 3 sets at 80-90% 1 rep x 3 sets at 90%+ – Welcome to week six of our Strength I cycle. Continue to stick with the lift you chose in week […]
The post PROGRAMMING FOR THE WEEK COMMENCING 8th APRIL appeared first on CrossFit Spitfire ..read more
CrossFit Spitfire Blog
3w ago
AFTER CLASS EXTRA / OPEN GYM STRENGTH I For load: Snatch, clean, or jerk: 3 reps x 4 sets at 70-80% 2 reps x 3 sets at 80-90% 1 rep x 2 sets at 90%+ – Welcome to week five of our Strength I cycle. Continue to stick with the lift you chose in week […]
The post PROGRAMMING FOR THE WEEK COMMENCING 1st APRIL appeared first on CrossFit Spitfire ..read more
CrossFit Spitfire Blog
1M ago
AFTER CLASS EXTRA / OPEN GYM STRENGTH I For load: Snatch, clean, or jerk: 5 reps x 2 sets at 50-60%+ 4 reps x 3 sets at 60-70%+ 3 reps x 2 sets at 70-80% – Welcome to week four of our Strength I cycle. Continue to stick with the lift you chose in week […]
The post PROGRAMMING FOR WEEK COMMENCING 25TH MARCH appeared first on CrossFit Spitfire ..read more
CrossFit Spitfire Blog
1M ago
AFTER CLASS EXTRA / OPEN GYM STRENGTH I: For load: Snatch, clean, or jerk: 5 reps x 2 sets at 50-60%+ 4 reps x 5 sets at 60-70%+ 3 reps x 3 sets at 70-80% – Welcome to week three of our Strength I cycle. For this eight-week cycle, stick with the lift you chose […]
The post PROGRAMMING FOR WEEK COMMENCING 18TH MARCH appeared first on CrossFit Spitfire ..read more
CrossFit Spitfire Blog
1M ago
AFTER CLASS EXTRA / OPEN GYM STRENGTH STRENGTH I: Snatch, clean, or jerk: 5 reps x 3 sets at 50-60% 4 reps x 5 sets at 60-70% – Welcome to week two of our Strength I cycle. Continue to stick with the lift you chose in week one. You can change the lift in the […]
The post PROGRAMMING FOR WEEK COMMENCING 11TH MARCH appeared first on CrossFit Spitfire ..read more
CrossFit Spitfire Blog
1M ago
AFTER CLASS EXTRA / OPEN GYM STRENGTH I For load: Snatch, clean, or jerk: 5 reps x 4 sets at 50-60% 4 reps x 3 sets at 60-70% – Welcome to week one of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with […]
The post Programming for Week Commencing 4th March appeared first on CrossFit Spitfire ..read more
CrossFit Spitfire Blog
2M ago
AFTER CLASS EXTRA / OPEN GYM STRENGTH I For load: Snatch, clean or jerk: 5 reps x 2 sets @ 50-60% 4 reps x 3 sets @ 60-70% 3 reps x 2 sets @ 65-75% – Welcome to week eight of our Strength I cycle. This is the final week of this cycle and it […]
The post Programming for Week Commencing 19th February appeared first on CrossFit Spitfire ..read more
CrossFit Spitfire Blog
2M ago
AFTER CLASS EXTRA / OPEN GYM STRENGTH I For load: Snatch, clean or jerk: 3 reps x 2 sets @ 70-80% 2 reps x 3 sets @ 80-90% 1 rep x 4 sets @ 90%+ – Welcome to week seven of our Strength I cycle. Continue to stick with the same lift for the entire […]
The post Programming for Week Commencing 12th Feb appeared first on CrossFit Spitfire ..read more