• Tuesday 15 May 2018

    CrossFit

    Strength & Technique

    Deadlift

    5 x 4reps

     

    WOD 

    6 RFT

    • 10 Hang Power Clean (60/40)
    • 10 HSPU
    • 10 Cal Bike

     

    BFit

    Strength & Technique

    20 Lunges

    15 Weighted Sit Ups

    15 Goblet Squats

    10 Leg Lower Downs

     

    WOD

    AMRAP 30:

    • 300m Run
    • 30 Kettlebell Swings
    • 30 Box Jumps
    • 30 Cal Row
    0
  • Monday 14 May 2018

    CrossFit

    WOD

    3 x 10 AMRAP – Rest 5min

    1st AMRAP

    • 10 Front Squat (70/50)
    • 10 High Box Jumps
    • 20 T2B

     

    2nd AMRAP

    • 10 Thrusters (45/30)
    • 15 Box Jumps
    • 15 T2B

     

    3rd AMRAP

    • 20 Wall Balls
    • 20 Box Jumps
    • 10 T2B

     

    BFit

    WOD

    5 Rounds:

    • 500m Run
    • 20 Sit Ups
    • 20 Kettlebell Swings
    • 20 Squats
    • 20 Jumping Lunges
    0
  • Friday 11 May 2018

    CrossFit

    Strength & Technique

    Practice Muscle Ups

     

    WOD 

    For Time:

    • 30 Clean & Jerks (70/45)
    • 3km Run
    • 30 Muscle Ups
    0
  • Thursday 10 May 2018

    CrossFit

    Strength & Technique

    Back Squat

    5  x 3reps

     

     

    WOD 

    4 RFT

    15 TTB

    30 Deadlift (70/50)

    60 Double Unders

     

    BFit

    Strength & Technique


    5 Rounds
    10 – KB Sumo Deadlift
    5 – KB Romanian Deadlift

     

    WOD

    4 x AMRAP 4

    10 DB Deadlifts
    5 Burpees

    Rest 1min

    0
  • Wednesday 9 May 2018

    CrossFit

    Strength & Technique

    4 x 150m Overhead carry (kb) 2x per arm

     

    WOD

    18 AMRAP

    • 15 Burpees
    • 12 Cal Row
    • 9 Power Snatch

     

     

    0