• Monday 8 October 2018

    CrossFit

    Strength & Technique

    EMOM 10

    1 Power Clean

    1 Hang Power Clean

    1 Jerk

     

    WOD

    5 RFT:

    • 200m Run
    • 20 KB OH Lunge
    • 15 TTB
    • 10 Burpees
    0
  • Friday 5 October 2018

    CrossFit

    Strength & Technique

    For time

    15 Power Snatches

    15 Clean and Jerks(60/40)

     

    WOD

    For Time

    • 30 Cal row
    • 30 Deadlifts(140/80)
    • 30 Bar Muscle ups
    • 30 Cal row
    • 30 Deadlifts
    • 30 Strict HSPU
    • 30 Cal row
    0
  • Thursday 4 October 2018

    CrossFit

    Strength & Technique

    5 RFT

    20 Hollow Rocks

    20 V-ups

    20 Sit Ups

    20 sec Hollow Hold

     

    WOD

    5 RFT

    • 50 Double Unders
    • 15 C2B
    • 10 Thrusters (60/40)
    0
  • Wednesday 3 October 2018

    CrossFit

    Strength & Technique

    Snatch

     

    WOD

    For time:

    500m Run

    30 Squat Snatches(60/40)

    500m Run

     

    Into 5 mins to establish 1RM Squat Snatch for the day

    1
  • Tuesday 2 October 2018

    CrossFit

    WOD

    4 mins

    20 Burpees

    20 Box Jumps

    Remainding time = max T2B

     

    Rest 2 mins

     

    4 mins

    20 Pistols/Goblet Squats

    20 TTB

    Remainding time = max Burpees

     

    Rest 2 mins

     

    4 mins

    15 Burpee Wall Balls

    15 HR Push Ups

    Remainding time = max Pull Ups

    0