THURSDAY 12/07/18

CROSSFIT PART A Every 1:30 for 12 mins 3 Power Snatch @ 65% * Increase weight as form and speed allows PART B 6 Rounds each For time 3 TnG Push Jerks @ 70% of 1RM 10/8 cal Bike Sprint *Rest 2 mins *repeat for a total of 6...

WEDNESDAY 11/07/18

CROSSFIT Partner WOD 25 min AMRAP 30 Syncro DB Snatch (22.5/15kg) 15 Syncro Pull ups 20 Syncro Thrusters (50/35kg) 15 Syncro Burpee over Bar

TUESDAY 10/07/18

CROSSFIT PART A Every 3:00 for 15min 3 Front Squat @ 85% 12 Handstand plate step ups PART B 3 x 3 min AMRAP 6 Handstand Push ups 9 Deadlift (65/45kg) 12 Air Squats *2 min rest between AMRAPS

MONDAY 09/07/18

CROSSFIT Each Part for time: A] 400m Run⠀ * 2 min Rest B] 400m Run⠀ 10 Bar Facing Burpees⠀ * 2 min Rest C] 400m Run⠀ 10 Bar Facing Burpees⠀ 15 Power Cleans (61/42.5kg)⠀ * 2 min Rest D] 400m Run⠀ 10 Bar Facing Burpees⠀ 15 Power Cleans (135/95)⠀ 100 Double Unders⠀...

SUNDAY 08/07/18

CROSSFIT MET-CON For time 100 Deadball squats (20/15kg) 100 American swings (24/16kg) 100 Push ups 100 Sit ups 100 Deadball lunges (20/15kg) * EMOM stop and perform 2 Burpees

SATURDAY 07/07/18

CROSSFIT PART A Every 3 mins for 15 mins 10 TnG Deadlift @ 60-65% 5 Strict Dip (AHAP) PART B 5 min AMRAP 5 Toes to Bar 10 Air Squats *5 min rest PART C 5 min AMRAP 5 Handstand Push ups 10 Russian...