Friday 21.6.19

3 sets

A1. Deadlift

15 reps @ 55-60% 1RM

Rest 30 seconds

A2. Heavy sled push

1 length

*ladies aim to load 50-70kg, men aim for 80-100kg

Rest 30 seconds

A3. “A” squats

20 reps AFAP

Rest 2 minutes between sets


10 bench press @ 52.5/30kg

2 rope climbs @ 15’

10 dumbbell push press @ 22.5/15kg

16/12 cal row/ski

*please wear long socks or adequate shin cover for rope climbs - no cover: no climb!

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square


Unit 11c, Cartwright Industrial Estate, Stoke on Trent, ST3 2TE



  • facebook
  • instagram
  • generic-social-link

©2016 by CrossFit Allied. Proudly created with