THURSDAY 05/07/18

CROSSFIT 30 min EMOM 1] 12/8 cal bike 2] 6 Dead ball over shoulder 3] 8 Double Wall balls 4] 12 Chest to bar 5] 200m run

WEDNESDAY 04/07/18

CROSSFIT PART A Every 2 mins for for 20 mins 1 Power Clean + Hang Clean + Split Jerk @ 70% + * Increase weight as form allows PART B For time 500m Row 30 Single arm KB Thruster (24/16kg) 30 Box Jump overs 400m Run * 10 min...

TUESDAY 03/07/18

CROSSFIT PART A Every 3 mins for 15 mins 3 Back squats @ 85% 5-10 unbroken Handstand Push ups PART B 12 min AMRAP 20 DB snatch 15/12 cal Bike 10 Burpee Pull ups

MONDAY 02/07/18

CROSSFIT PART A 5 Rounds each for time 15 Power Clean (42.5/30kg) 15 Toes to Bar 15 Push Press (42.5/30kg) 15 Wall Balls 100m run * Record time for each round * 3 min rest between rounds PART B 8 Round Tabata 20:10 Hollow...

SATURDAY 30/06/18

CROSSFIT PART A Every 1:15 for 8 sets 2 Push Jerk @ 75% *3 sec hold in receiving dip position PART B 2012 CrossFit Regionals Individual Event 2 For time 2km Row 50 alternating Pistols 30 Hang clean...