WEDNESDAY 18/04/18

CROSSFIT PART A Every 2 min for 2 sets 3 Overhead Squat (pause for 2 sec in the bottom of each squat) Every 1 min for 2 sets 2 High Hang Snatch @ 50-65% Every 1 min for 2 sets 1 Hang Snatch @ 65-75% Every 1 min for 2 sets 1 Snatch @ 75-85% Every 1 min for 6 sets 1...

TUESDAY 17/04/18

CROSSFIT ALL Partner WOD’s (alternate after complete rounds) PART A 8 min AMRAP 8 Deadlifts (100/70kg) 8 Chest-to-Bar Pull-Ups *Rest 4 min PART B 8 min AMRAP 8 Burpee Box Jump-Overs (24″/20″) 8 Ring Dips *Rest 4 min PART C 8 min AMRAP 8 Ground to Overhead...

MONDAY 16/04/18

CROSSFIT PART A 2 min for 8 sets: 3 Front Squat + 1 Split Jerk PART B For time 500m Bike 250m Row 200m Run 1km Bike 500m Row 400m Run *5 Burpees between each movement

SUNDAY 15/04/18

CROSSFIT MET-CON “ADAM BROWN” 2 Rounds for time 24 Deadlift (132.5/92.5kg) 24 Box jumps (24/20″) 24 Wallball shots (9/6kg) 24 Bench press (87.5/61kg) 24 Box jumps (24/20″) 24 Wallball shots (9/6kg) 24 Clean (65/47.5kg) *40min...

SATURDAY 14/04/18

CROSSFIT PART A Every 2 min for 12 min (6 sets) 5 Overhead squat @ 60+% 6/6 Single leg RDL w/ DB PART B “Finding Isabel” For Time 15 Power snatch (61/43kg) 15 Squat snatch

FRIDAY 13/04/18

CROSSFIT PART A 6 Rounds for Quality 1] 4 Dead ball over shoulder 2] 50m KB carry ea arm / Suitcase carry (alternate each round) PART B 7 Rounds for time 8 Burpee Box Jump Overs (24”/20”) 20 Double Unders 8...