TUESDAY 9/10/18

CROSSFIT PART A Every 2 min for 5 sets 5 Z-press @ 70% 1RM Strict Press PART B 10 Rounds each for time: 150m Row 8 hang squat clean @ 42.5/30kg *1min Rest

FRIDAY 28/09/18

CROSSFIT PART A Every 3 min for 5 sets 5 Deadlift @ 80% PART B 4 rounds each for time: 15/10 Cal Row 15 Front squats @42.5/30kg *Rest 1:30 between rounds

THURSDAY 27/09/18

CROSSFIT PART A 5 AMRep sets 1] Max reps 5 sec eccentric HSPU (strict up) 2] Max reps 4 sec eccentric HSPU (strict up) 3] Max reps 3 sec eccentric HSPU (strict up) 4] Max reps 2 sec eccentric HSPU (strict up) 5] Max duration wall facing Handstand hold *Rest 2 minutes...

WEDNESDAY 26/09/18

CROSSFIT PART A Every 1:30 for 3 sets 3 Back squat @ 80% Every 3 mins for 3 sets 10 Back Squats @ 68% PART B 5 Rounds for time 10 Strict Press @50% 1RM 10 Burpee over bar 10/8 cal Bike *10 min...

TUESDAY 25/09/18

CROSSFIT PART A Every 3 mins for 18 mins complete 3 DB Bicep curls each arm (static hold at 90 degrees with the non-curling db) 3 DB strict shoulder press each side (static hold in front rack with non-pressing DB) 3 Deadlift @70% 1RM PART B 17 min AMRAP ladder 1-2-3…...