MONDAY 11/06/18

CROSSFIT PART A Every 3 mins for 12 mins 5 Deadlifts @ 70% 12-16 Handstand Plate step ups PART B Partner WOD 14 min AMRAP 100 Double Under 20 Hang Power Snatch (50/35kg) 20 Chest to Bar 20 Front Squat (50/35kg) *swap as needed with...

SUNDAY 10/06/18

CROSSFIT MET-CON For time: 21-18-15-12-9-6-3 reps: Thruster (42.5/30kg) Toes to bar *E2MOM, starting at 0:00, 150m Run [30 min cap]

SATURDAY 09/06/18

CROSSFIT PART A 10 min alternating EMOM 1] 6-12 Pistols 2] 50 Hollow flutters PART B For Time 5-4-3-2-1 Bar muscle up 10-8-6-4-2 Clean (70/50kg)

FRIDAY 08/06/18

CROSSFIT PART A 4 Rounds for quality 3 Strict Press + 5 Push Press @ 75% Strict Press 100m Overhead KB carry (*50m ea arm) PART B 10-9-8-7-6-5-4-3-2-1 Double DB Front squats Push Jerk (50/37.5kg)

THURSDAY 07/06/18

CROSSFIT PART A Every 3 mins for 12 mins 5 Back squat @ 70% 5 Strict Pull ups AHAP PART B 4 Rounds for time 200m Run 10 Double DB box step over 8 Double DB Burpee

WEDNESDAY 06/06/18

CROSSFIT PART A 4 Rounds for quality (15 mins to complete) 2/2 Turkish Get up 1-2 Rope climb PART B For time: 10-20-30-40 Sit ups 6-9-12-15 Handstand Push ups 5-10-15-20 cal Bike