THURSDAY 16/08/18

CROSSFIT PART A 10 mins to find Max unbroken Handstand Push ups (strict or kipping) PART B 15 min AMRAP 400m Run 10 Thrusters (55/40kg) 5 Bar Muscle ups

WEDNESDAY 15/08/18

CROSSFIT PART A Every 2 min for 20 min Push Jerk or Split Jerk 1: 5 @ 50-60% 2: 4 @ 60-70% 3: 3 @ 75-85% 4: 1 @ 85-95% 5: 1 @ 95% 6-10: to find 1RM PART B 9 min EMOM 1] Double Unders 2] 200m Run 3] Chest to Bar * Score is total reps for each...

TUESDAY 14/08/18

CROSSFIT PART A Every 2 min for 10 sets Front Squat 1: 5 @ 65-75% 2: 4 @ 75-80% 3: 3 @ 80-85% 4: 2 @ 85-90% 5: 1 @ 95% 6-10: to find todays 1RM PART B 3 x 2 min AMRAP 9 Air squats 5 Power Clean (45/35kg) * Rest 1 min between...

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...