MONDAY 13/08/18

CROSSFIT PART A Every 1:30 for 8 sets Strict Overhead Press 1: 5 @ 65-75% 2: 3 @ 80-85% 3: 2 @ 85-90% 4: 1 @ 95% 5-8: to find 1RM PART B For time Buy In: 1km Run 15-10-5 Box Jump Overs (24/20″) 10-20-30 Tactical Lunge (24/16kg) Cash Out: 20...

SUNDAY 12/08/18

CROSSFIT MET-CON 32 min AMRAP 24/18 cal Bike 18/ Alt DB Snatch 12 Toes to Bar 6 Snatch (60/45kg)

FRIDAY 10/08/18

CROSSFIT PART A Every 3:00 for 15 min 3 Deadlifts @ 80% 5 Dips AHAP PART B 3 Rounds for time 10 Kettlebell Snatch Left (24/16kg) 5 Kettlebell Push Press Left (24/16kg) 15 Sit ups 10 Kettlebell Snatch Right (24/16kg) 5 Kettlebell Push Press Right (24/16kg) 200m...

THURSDAY 09/08/18

CROSSFIT PART A Every 2:30 for 5 sets 3 Strict Press @ 85% 20 sec Arch hold + 10 Arch rocks PART B CrossFit HQ 10.06.17 5 rounds for reps of: 1 min Box jumps 1 min Wall balls 1 min Row (calories) 1 min...

WEDNESDAY 08/08/18

CROSSFIT PART A 10 mins skill Handstand Walking skills/drills PART B 20 min AMRAP 50 Double Unders 15 ft Handstand Walk 15 Front Squats (50/35kg) 15 ft Handstand Walk