THURSDAY 26/07/18

CROSSFIT PART A Every 3 mins for 15 mins 5 Strict Press @ 80% 4 Deadball over shoulder (AHAP) PART B CrossFit HQ 31.01.18 For time: 30 OH platewalking lunges (20/10kg) 30 Knees to elbows 30 Sit-ups 30 cal. Row 30 Sit ups 30 Knees to elbows 30 OH walking lunges...

WEDNESDAY 25/07/18

CROSSFIT PART A Every 1:15 for 6 sets 1 Clean + Jerk @ 75% + * Increase weight as form allows Every 1:15 for 6 sets 2 Split Jerk @ 75% + * Increase weight as form allows PART B 6 min EMOM 8 Burpees M/E Single arm KB thruster in remaining time * score is total # of...

TUESDAY 24/07/18

CROSSFIT PART A Every 3 min for 15 mins 5 Back squats @ 80% X unbroken Toes to Bar PART B 4 x 2 min AMRep 250m Row Shoulder to Overhead (60/42.5kg) * Rest 2 min between sets

MONDAY 23/07/18

CROSSFIT PART A Every 4 mins for 16 mins 2/2 Turkish Get up 1-2 Rope climb PART B 10 min AMRAP 2-4-6-8 etc Alternating DB Snatch Burpee 100m run

SATURDAY 21/07/18

CROSSFIT PART A 10min skills and drills Chest to Bar pull ups PART B 18min AMRAP 16 cal bike 14 Chest to Bar 12 Burpees 10 Thrusters (55/40kg)

FRIDAY 20/7/18

CROSSFIT PART A Every 3 min for 15mins 5 Deadlift @ 75% 8 Ring Rows @ 31X3 PART B Two sets for times of: Row 750/600m 20 Toes to Bar 40 Walking Lunges with Double KB Farmer’s Carry (24/16 kgs) *Rest the same length of time the first set took you – 1:1 Work:Rest...