SUNDAY 14/10/18

CROSSFIT MET-CON 5 Rounds for time 30 cal Row 20 Power cleans (35/25kg) 10 Burpee box jump overs (24/20”) 20 Shoulder to overhead (35/25kg)

SATURDAY 13/10/18

CROSSFIT PART A Every 2 min for 10min 8-12 Strict chest to Bar pullup reps (unbroken) PART B 3 rounds for time: 30 Sit-ups 15m OH Walking Lunge @ (42.5/30kg) 15m Handstand walk

FRIDAY 12/10/18

CROSSFIT PART A For time: 10-9-8 …. 3-2-1 reps Deadball over shoulder (AHAP) Deadball Bear hug squat (AHAP) PART B 15min Alternating EMOM 1] 20/18 cal Bike 2] 20/18 cal Row 3] Rest

THURSDAY 11/10/18

CROSSFIT PART A EMOM for 15 min 1-5] 1 High Hang snatch @60% 1RM 6-10] 1 Mid Hang Snatch @ 65% 1RM 11-15] 1 Low Hang Snatch @70% 1RM PART B Partner WOD 50 Lateral Burpees over partner 100 Single arm DB Thruster (22.5/15kg) 50 Lateral Burpees over...

WEDNESDAY 10/10/18

CROSSFIT PART A Every 3 min for 15 mins 3 Front Squat recovery @70% 1RM PART B 15-12-9 reps for time: Double KB snatch (2×24/16kg) Strict ring dips