SATURDAY 23/06/18

CROSSFIT PART A 10 min AMRAP 5 Ring muscle up 10 Double DB Thruster (22.5/15kg) 15 American swing (24/16kg) PART B Partner WOD 4 Rounds for time 8 Box jump overs 24”/20” 6 Handstand Push ups 4 Front squat 75/55kg *Only one partner working at a time. Swap and tag after...

FRIDAY 22/06/18

CROSSFIT PART A Turkish Get ups 4 x 2/2 PART B 20 min AMRAP 10 Push ups 15 Sit ups 20 Pistols (alternating) *After every 3 rounds completed – Run 400m

THURSDAY 21/06/18

CROSSFIT PART A Every 1:15 for 10 mins Power Clean + Hang Power Clean @ 75-80% PART B Every 4 min for 16 mins 2 Rope climbs 10 Pull ups 10 Overhead Walking lunge with plate (20/15kg) 200m Run *Rest remaining...

WEDNESDAY 20/06/18

CROSSFIT PART A Every 1:30 for 5 sets 3 Overhead Squat @ 70% of Overhead Squat 1RM then Every 1:30 for 5 sets 3 Snatch Balance @ 70% of Snatch 1RM PART B Partner WOD 10 min AMRAP 50 Double Unders 50 Air Squats 25 Push Jerk (55/40kg) 10 Toes to...

TUESDAY 19/06/18

CROSSFIT PART A Every 1:30 for 15 mins (5 sets of each) 1] 5 Strict Press @ 70% 2] 30 sec Hollow hold + 20 Hollow flutters PART B 15 min AMRAP 2-4-6-8 etc DB Snatch (22.5/15kg) Burpees Box Jumps...

MONDAY 18/06/18

CROSSFIT PART A 15 min alternating EMOM 1] Run 2] Wall balls 3] Row PART B 3 Rounds for time 25 Deadlifts (80/55kg) 1km Bike