TUESDAY 02/10/2018

CROSSFIT PART A Every 2 min for 3 sets 3 Back squat @ 83% Every 3 min for 3 sets 10 back squat @ 70% PART B 15 min Alternating EMOM 1] 18/15 cal Bike 2] 18/15 cal Row 3] Rest

MONDAY 01/10/18

CROSSFIT PART A 3 min AMRAP Weighted strict chin-ups (supinated grip) *Choose a weight/band you can achieve 15-25 reps * 90 sec rest 3 min AMRAP Ring rows PART B Partner WOD For time: 50 cal Row 50 Deadlifts (80/52.5kg) 50 Box jump overs 24/20” 50 Wall balls 50 Strict...

FRIDAY 28/09/18

CROSSFIT PART A Every 3 min for 5 sets 5 Deadlift @ 80% PART B 4 rounds each for time: 15/10 Cal Row 15 Front squats @42.5/30kg *Rest 1:30 between rounds

THURSDAY 27/09/18

CROSSFIT PART A 5 AMRep sets 1] Max reps 5 sec eccentric HSPU (strict up) 2] Max reps 4 sec eccentric HSPU (strict up) 3] Max reps 3 sec eccentric HSPU (strict up) 4] Max reps 2 sec eccentric HSPU (strict up) 5] Max duration wall facing Handstand hold *Rest 2 minutes...

WEDNESDAY 26/09/18

CROSSFIT PART A Every 1:30 for 3 sets 3 Back squat @ 80% Every 3 mins for 3 sets 10 Back Squats @ 68% PART B 5 Rounds for time 10 Strict Press @50% 1RM 10 Burpee over bar 10/8 cal Bike *10 min...

TUESDAY 25/09/18

CROSSFIT PART A Every 3 mins for 18 mins complete 3 DB Bicep curls each arm (static hold at 90 degrees with the non-curling db) 3 DB strict shoulder press each side (static hold in front rack with non-pressing DB) 3 Deadlift @70% 1RM PART B 17 min AMRAP ladder 1-2-3…...