lskippon22 lskippon22

354 posts   912 followers   681 followings

Luke Skippon  CrossFit coach @cfdropzone Personal trainer @FitnessHQUAE PhD Nutrition UAE Ambassador @phdnutritionuae πŸ‹οΈβ€β™‚οΈ πŸ‘Ÿ β˜•οΈ

Thursday’s partner #WOD @cfdropzone
A - EMOM10
10 C2B + Max box step overs 50-24/35-20
Rest (partner completes the same)

B - EMOM10
6 burpee to plate + Max cal AB
Rest (partner completes the same)

Move from A to B with no additional rest.
Thanks @eddynahas for the vids and @coach_marclarsen_dxb for making me work harder than I wanted to πŸ˜…
Recovery on point with @phdnutritionuae Recovery 2:1 protein shake πŸ˜‹

Grey/Charcoal/black limited release @nike #metcon 😊

Great track session this morning with some of the @cfdropzone crew
10-12 rounds
300m run
100m jog
Then onto clients and #compete πŸ‘Œ

I love these interval pieces. Even more when I have some company from @joewod321 and @farisgxr (even if I had to bully them into it. Haha)
90s work - 90s rest
1 - 14 cal ski cash in. AMRAP 8 DB Thrusters @50lbs + 4 BMU
2 - 14 cal AB cash in. AMRAP 8 DB GTOH + 4 DHSPU
Repeat for a total of 10 rounds with a 6M break after 5th round

Friday’s are always fun!
Running - this week was 5*800m with @joewod321 @jennifervanessama @tpotaka16
Few hours of clients and into @cfdropzone class workout
15M AMRAP
27 Box jumps 30”
21 OHS 60kg
15 Squat snatches
9 Clusters
- 5 minutes rest -
30 Deadlifts 70kg
25 BFBOBox 24” (open standard)
20 Power cleans
15 Ring muscle ups
10 Push jerks
- 5 minutes rest -
1 mile run with 5.11 tactical vest
Thanks to @borjetheswede for the snap πŸ“Έ

Morning = Fitness (Fartlek)
EMOM10 - 3M rest between
20 cal ski
15 cal ski
EMOM10
24 cal row
16 cal row
EMOM10
24 cal AB
14 cal AB

Afternoon= Strength
Deadlift - up to 200*6
5 rounds NFT:
4 parallette HSPU
4 SB Cleans 75kg
4 box jumps 48inch
@joewod321

20 minutes swimming with a variety of lengths and rest periods. Finished with some underwater lengths πŸŠβ€β™‚οΈ

White chocolate chip cookie in a brownie with an Oreo digestive base! Happy birthday @jennifervanessama

Some more #strongman events today.
First video is 20m farmers walk (drop and turn at 10M)
Second video is 20M sandbag carry
Both these moving events are meant to be done as fast as possible. Start with short steps and build up the speed as you get moving.
Enjoyed jumping in with @cfdropzone strongman class πŸ’ͺ

#terribletuesday @cfdropzone
3 rounds - 60s work/20s transition
18 cal AB
Max Sandbag Cleans (75kg)
16 WB (28lbs)
14M plate push
18 cal row
8/8 DB push press (65lbs)
18 cal ski
Rest
Finished with a coconut water, mango, pineapple & banana smoothie @phdnutritionuae πŸ˜‹

Simple but #yummy peanut butter protein balls
50g @phdnutritionuae peanut butter Smart Whey
120g 100% peanut butter
30g maple syrup
3g vanilla flavoring
Combine ingredients and round in to 6-8 balls and refrigerate for 10 minutes.
Melt around 70g dark chocolate to cover. Cool and enjoy πŸ˜‹
176 cals per ball πŸ‘Œ

Battle of the East qualifier 1
12 mins
9-15-21
Hang Snatch 95lbs
BFBOB
Then remaining time 1RM Snatch
Happy to hit 105 within the time frame and 110 just afterwards πŸ‹οΈβ€β™‚οΈ
@joewod321 @morgancarlson @farisgxr @tpotaka16 πŸ‘ŠπŸ’ͺ
@phdnutritionuae intra-workout BCAAs on point!πŸ‘ŒπŸ˜‹

Most Popular Instagram Hashtags