Monday 7 October 2019
CROSSFIT
STRENGTH
EMOM 8
ODD: 8-10 HSPU
EVEN: 8m HS Walk
WOD
3 RNDS
15 Box Jump Overs
15 Pull Ups
15 Squat Cleans (43/25)
2 RNDS
12 Box Jump Overs
12 Pull Ups
12 Squat Cleans (60/40)
1 RND
9 Box Jump Overs
9 Pull Ups
9 Squat Cleans (80/50)
BFIT
STRENGTH
EMOM 8
Odd: 8-10 DB Push Press
Even: 20s Handstand Hold
WOD
3 RNDS
15 Box Jump Overs
15 Ring Rows
15 Squat Cleans
2 RNDS
12 Box Jump Overs
12 Ring Rows
12 Squat Cleans
1 RND
9 Box Jump Overs
9 Ring Rows
9 Squat Cleans
October 7, 20190Friday 3 October 2019
CROSSFIT
WOD
Teams of 2:
2 Rounds:
200m Sled Push
20 Hang Snatches (43/25)
24 Dips
28 Hang Cleans
32 Pull Ups
BFIT
Teams of 2:
2 Rounds:
200m Sled Push
20 DB Snatches
24 Dips
28 DB Hang Cleans
32 Pull Ups
Thursday 3 October 2019
CROSSFIT
Technique
Squat Clinic
WOD
4 Rounds:
400m Run
25 Wall Balls
16 T2B
BFIT
Technique
Squat Clinic
WOD
4 Rounds:
400m Run
25 Wall Balls
16 V-Ups
Wednesday 2 October 2019
CROSSFIT
WOD
3 Rounds:
15 Box Jump Overs
15 Pull Ups
15 Squat Cleans (43/25)
2 Rounds:
12 Box Jump Overs
12 Pull Ups
12 Squat Cleans (60/40)
1 Round:
9 Box Jump Overs
9 Pull Ups
9 Squat Cleans (80/50)
BFIT
WOD
3 Rounds:
15 Box Jump Overs
15 Ring Rows
15 DB Cleans
2 Rounds:
12 Box Jump Overs
12 Ring Rows
12 DB Cleans
1 Round:
9 Box Jump Overs
9 Ring Rows
9 DB Cleans
Tuesday 1 October 2019
CROSSFIT
Strength
Back Squat
5×5
WOD
AMRAP 20
20 Box Jumps
15 OHS (35/20)
10 HSPU
50 Double Unders
BFIT
Strength
4 Rounds:
10 DB Lunge, Lunge, Squat
20 DB Deadlifts
WOD
AMRAP 20
20 Box Jumps
15 DB Squats
10 DB Push Press
50 Double Unders
