TUESDAY 18/09/18

CROSSFIT PART A Every 3 min for 15 min 5m Overhead barbell carry (snatch grip) @100% of your 1RM snatch PART B 3 x 2 Rounds for time 12 Double KB Deadlift (32/24kg) 6 Strict T2B * 2:00 Rest * Score time for each 2...

MONDAY 17/09/18

CROSSFIT PART A 6 min EMOM Snatch high pull + Power snatch + Low hang snatch @75% 1RM power snatch *2 min Rest PART B 6min EMOM Clean pull + Power clean + Low hang power clean + Split jerk @75% 1RM power clean PART C Partner workout For time: 1km run (together) 50...

SUNDAY 16/09/18

CROSSFIT MET-CON PART A 5 rounds for time: 30 Wall balls (9/6kg) 20m DB Front rack walking lunge (2×22.5/15kg) PART B 1km Run @ 6/10

SATURDAY 15/09/18

CROSSFIT PART A Every 2 min for 8 mins X Strict HSPU reps @70% of your max unbroken set of strict HSPU from week 1. PART B For time: 15 Burpee to jumping strict pull-up 20 Double DB Thrusters (2×22.5/15kg) 25 cal Row 30 Double DB Shoulder to Overhead...

FRIDAY 14/09/18

CROSSFIT PART A Every 3 min for 15 min 5 Front squat @80% 1RM PART B For time 100/80 Cal Bike

WEDNESDAY 12/09/18

CROSSFIT PART A Every 1 min x 8 1 Power Clean + 1 Push Jerk @ 70% of 1RM Power Clean 3 x 15 sec Front rack hold with jerk grip @ 110% of 1RM Jerk *1:15 rest between sets PART B 10 rounds 10 Dead-ball slams 10 Russian kettle bell swings *Rest 30 sec between...