Congratulations to CF Thames Team at Strength In Depth!

Congratulations to this team of legends who took on Strength In Depth over the weekend team. Coach Misty, early birds Amanda and Rich and Thames Celebrity Smithy took on 7 Events across the weekend.

After the event was over they came in 24th overall and put in an unbelievable effort across all the events. Amazing work team! We couldn’t be prouder of you!


Monday

A) Back Squat
4 Sets of 10

B) For time!
100-80-60-40-20

Double Under
10-8-6-4-2
Squat Clean @70-75% of 1 Rep Max

Target Time: sub 7:00
Time Cap: 12:00

The lift shouldn’t be over 100/70kg

Tuesday

Classic CrossFit

A) Press
4 Sets of 10

B) 27-21-15-9
Assault Bike/Row
Chest to Bar

Target time sub 7 Mins
Time Cap 12 Mins

C) EXTRA Credit
2-3 Sets
Max Strict Pull-Ups
Straight into 20 UB Ring Rows

MetCon

AMRAP for 10 Minutes:
20 Abmat Sit Ups
10 Burpee
10 DB Push Press 22/16kg

– Rest 5:00 –

AMRAP for 10 Minutes:
20 Wallball 9/6kg
10 Burpee
10 Russian KB Swing 32/24kg

– Rest 5:00 –

Then for 4 sets (10 Min Cap)
Accessory:

12 Dumbbell Bench Press
12 Bent-Over Row (Any prefered variation

Wednesday

Classic CrossFit

A) Front Squat
4 Sets of 10

B) 2 Sets of:
21-18-15-12-9

Front Squat 60/40kg
Push-Ups

Target Time: sub 10:00
Time Cap: 13:00

On minute 15 Start the second set!
Go faster get more rest 😛

Thursday

Classic CrossFit

A) Snatch
12 Mins to build to a heavy 2

B) 5 rounds
30 Double Under
15 Power Snatch 35/25kg

-Rest 3:00-

5 Rounds
35 Double Under
9 Thruster 40/30kg

*Power Snatch is ideally kept in 1-3 sets throughout
*Double Under is ideally 1-2 sets the entire time
*Thruster should be unbroken for at least the first few rounds

Target Time each set: sub 5:00
Time Cap each set: 8:00

MetCon

2 sets
5 rounds

30 Double Under
16 Alt DB Snatch 16/12kg

-Rest 5:00-

5 Rounds
35 Double Under
9 DB Thruster 16/12kg

-Rest 5:00-

*Double Under is ideally 1-2 sets the entire time
*Thruster should be unbroken for at least the first few rounds

Target Time each set: sub 5:00
Time Cap each set: 8:00

Friday

Classic CrossFit

A) Deadlfit
4 Sets of 10

B) For time!
75/60 Cal Row
50 HSPU *Strict for Ninjas!*
75/60 Cal Row
50 Push Press 50/35kg
75/60 Cal Row

Target Time: 16:00
Time Cap: 20:00

Saturday

Teams of 2 (1:1)
6 Sets (Each!)

21/15 Cals Row/Ski/AD
12 Burpees over the bar
9 Clean and Jerk

Set 1 & 2 : 60/40kg
Set 3 & 4 : 70/50kg
Set 5 & 6 : 80/57.5kg