THURSDAY 23/08/18

CROSSFIT PART A Gymnastics testing A] Max duration Hollow Hold B] Max duration Arch Hold PART B 10 mins to find Max weighted strict pull up PART C “BASELINE” 500m Row 40 Squats 30 Sit ups 20 Push ups 10 Pull ups *10 min...

WEDNESDAY 22/08/18

CROSSFIT PART A Every 1:30 for 13 sets 1-2: 2 Hang Muscle Clean + 2 Front Squat (pause for 2 sec in the bottom of each squat) 3-4: 2 High Hang Clean @ 55-65% 5: 2 Hang Clean @ 65-75% 6: 2 Clean @ 75-85% 7: 1 Clean @ 85-90% 8: 1 Clean @ 90-95% 9: 1 Clean @ 95% 10-13:...

TUESDAY 21/08/18

CROSSFIT PART A 10 mins to find Max unbroken Toes 2 Bar PART B Partner WOD 20 min AMRAP 120 Double Unders 60 DB Snatch (22.5/15kg) 30 Burpees 15 Power Snatch (55/40kg) * Break up reps how ever you like. Only 1 partner working at a time. Must tag...

MONDAY 20/08/18

CROSSFIT PART A Every 2 mins for 10 sets Deadlift 1: 10 @ 30-50% 2: 5 @ 50-65% 3: 5 @ 65-75% 4: 3 @ 75-85% 5: 1 @ 85-90% 6: 1 @ 90-95% 7-10: to find 1RM Deadlift PART B 7min AMRAP 2-4-6-8 etc Wall balls Handstand Push ups Box Jump...

SUNDAY 19/08/18

CROSSFIT MET-CON 30 min AMRAP 500m Row 9 Lateral Burpee over bar 3 Clean and Jerk @ 85% 1RM 400m Run 12 Toes to Bar 1km Bike 6/6 Dumbbell Squat Snatch (22.5/15kg)

FRIDAY 17/08/18

CROSSFIT PART A Every 1:30 for 13 sets 1: 1 Snatch Push Press + 2 Overhead Squat (pause for 2 sec in the bottom of each squat) 2-3: 2 High Hang Snatch @ 50-65% 4-5: 2 Hang Snatch @ 65-75% 6: 2 Snatch @ 75-85% 7: 1 Snatch @ 85-90% 8: 1 Snatch @ 90-95% 9: 1 Snatch @ 95%...