WEDNESDAY 29/08/18

CROSSFIT PART A Every 3 mins for 12 mins 8 Deadlifts @70% 3 Rounds for quality 45 sec M/E Toes through rings 45 sec M/E Diamond pushups 400m @ 50% effort

TUESDAY 28/08/18

CROSSFIT PART A 10 mins to find Max unbroken set of strict HSPU. PART B 5 x 3 min AMRep 20 American swings 32/24kg 10-20 alternating Pistols Max Double unders in remaining time * no rest * choose reps which allow you 20-30 sec remaining for double...

MONDAY 27/08/18

CROSSFIT PART A Every 2 min for 12 min 3 Back squat @ 70% PART B Partner WOD: 16 min EMOM P1: 5 push press 42.5/30kg 5 lateral hop burpees P2: Hang on the bar *Alternate working rounds each minute. Partner hanging can rest as soon as the partner working is...

SUNDAY 26/08/18

CROSSFIT MET-CON Schmalls: For time: Run, 800 m — then — 2 rounds of: 50 Burpees 40 Pull-ups 30 Pistols 20 Kettlebell Swings 10 Handstand Push-ups — then — Run, 800...

SATURDAY 25/08/18

CROSSFIT PART A Every 2 min for 20 min Push Press 1: 5 @ 60-70% 2: 4 @ 70-80% 3: 3 @ 80-85% 4: 2 @ 85-90% 5: 1 @ 95% 6-10: to find 1RM PART B 9 min AMRAP Buy in: 500m Row then 1-2-3 etc Deadlift @ 70% Bar Muscle...