THURSDAY 10/05/18

CROSSFIT PART A then Every 2 mins for 11 sets Deadlift 1: 10 @ 30-50% 2: 5 @ 50-65% 3: 5 @ 65-75% 4: 3 @ 75-85% 5: 1 @ 85-90% 6: 1 @ 90-95% 7-10: to find 1RM Deadlift PART B 8 min alternating EMOM 1] 100m Run + max Burpees 2] 50 Double unders * Record lowest # of...

WEDNESDAY 09/05/18

CROSSFIT PART A Every 1:30 for 13 sets 1: 1 Snatch Push Press + 2 Overhead Squat (pause for 2 sec in the bottom of each squat) 2-3: 2 High Hang Snatch @ 50-65% 4-5: 2 Hang Snatch @ 65-75% 6: 2 Snatch @ 75-85% 7: 1 Snatch @ 85-90% 8: 1 Snatch @ 90-95% 9: 1 Snatch @ 95%...

TUESDAY 08/05/18

CROSSFIT PART A Every 2 min for 20 min Push Jerk OR Split Jerk 1: 5 @ 60-70% 2: 4 @ 70-80% 3: 3 @ 85-90% 4: 1 @ 90-95% 5: 1 @ 95% 6-10: to find 1RM PART B 4 Rounds for time 20 Kettlebell Snatch 20 Sit ups 20 Air Squats * 10 min...

MONDAY 07/05/18

CROSSFIT PART A Every 2 min for 20 min Back Squat 1: 5 @ 60-70% 2: 5 @ 70-80% 3: 3 @ 80-85% 4: 2 @ 85-90% 5: 1 @ 95% 6-10: to find 1RM PART B ‘FRAN’ 21-15-9 reps for time Thruster, (42.5/30kg)...

FRIDAY 04/05/18

CROSSFIT PART A Every 2 min for 20 min Overhead Squat 1: 5 @ 60-70% 2: 4 @ 70-80% 3: 3 @ 80-85% 4: 2 @ 85-90% 5: 1 @ 95% 6-10: to find 1RM PART B 15-12-9 reps for time Handstand Push ups Goblet Squat 200m run * 10 min...

THURSDAY 03/05/2018

CROSSFIT PART A Every 1:30 for 10 sets Strict Overhead Press 1: 5 @ 65-75% 3: 4 @ 80-85% 4: 3 @ 85-90% 5: 2 @ 90-95% 6: 1 @ 95% 7-10: to find 1RM PART B 10 min AMRAP 3-6-9 reps etc Double Dumbbell Clusters Toes to...