THURSDAY 12/04/18

CROSSFIT PART A 2 Sets for max reps 90 sec Assault Bike for cal * 30 sec rest 90 sec V-sits * 30 sec rest 90 sec Row for cal * 30 sec rest 90 sec Pull ups * 30 sec rest PART B 9 – 6 – 3 reps for time Thruster (55/40kg) Bar Muscle...

WEDNESDAY 11/04/18

CROSSFIT PART A Every 1:30 for 2 sets 3 Push Jerk @ 70-80% Every 1:30 for 2 sets 2 Push Jerk @ 80-85% Every 1:30 for 4 sets 1 Push Jerk 85-95% 1RM *increase weight every set PART B 5 Rounds for time 5 Deadlift (120/85kg) 20 Jumping Lunges 200m run *1:30 rest between...

TUESDAY 10/04/18

CROSSFIT PART A Every 2 mins for 16 mins 4-8 Double KB Thruster AHAP (2sec pause overhead) 30 sec Hollow hold PART B Partner WOD 15 min AMRAP 40 Ball slams 30 Russian swings 20 Burpees 10 Ground to Overhead...

MONDAY 09/04/18

CROSSFIT CrossFit Regionals 2017 Event 3 For time 30m DB Overhead Walking lunge 100 Double Unders 50 Wall balls 10 Rope climbs 50 Wall balls 100 Double Unders 30m DB Overhead Walking Lunge *Compare to...

SATURDAY 07/04/18

CROSSFIT PART A FOUR SETS Clean Complex: 2 Hang Power Clean + 2 Hang Clean 3/3 Around the world PART B Partner WOD For time: 60 DB Snatch (20/15kg) 50 DB Goblet Squat 40 DB Push Press 30 Burpee Over DB 40 DB Push Press 50 DB Goblet Squat 60 DB...

FRIDAY 06/04/18

CROSSFIT PART A “MARY” 20 min AMRAP 5 Handstand Push ups 10 Pistols 15 Pull ups PART B For time 40 Box Jumps 20 Burpees