• Wednesday 3 September 2019

    CROSSFIT

    Core & OH Stability

    4 Rounds:

    10m KB OH Carry R

    10m KB OH Carry L

    10 KB Sit Up Lifts

    Olympic Lift

    EMOM 8:

    1 Power Snatch

    1 Hang Power Snatch

    1 Squat Snatch

    1 Hang Power Snatch

    1 Power Snatch

    WOD

    5 Rounds:

    12 Deadlifts (70/50)

    9 Hang Power Cleans

    6 S2OH

    (1 min rest between rounds)

    BFIT

    Core & OH Stability

    4 Rounds:

    10m KB OH Carry R

    10m KB OH Carry L

    10 KB Sit Up Lifts

    Strength

    EMOM 8:

    8 Double DB Cleans

    8 Wall Balls

    WOD

    5 Rounds:

    12 DB Deadlifts

    9 DB Hang Power Cleans

    6 DB S2OH

    (1 min rest between rounds)



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  • Tuesday 3 September 2019

    CROSSFIT

    Row

    Team of 2

    2400m Relay

    Strength & Skill

    EMOM 8:

    4-6 Strict HSPU

    WOD

    1-2-3-4-5-6-7-8-9-10

    DB Squats

    Burpees over the Bar

    INTO

    1RM Clean

    BFIT

    Row

    Team of 2

    2400m Relay

    Strength & Skill

    EMOM 8:

    8 Devil Press

    WOD

    1-2-3-4-5-6-7-8-9-10

    DB Squats

    Burpees over the Bar

    INTO

    AMRAP DB Thrusters

    (15 min cap)



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  • Monday 2 September 2019

    CROSSFIT

    WOD 1

    EMOM 10:

    30 Double Unders

    10 DB Snatch

    Core

    Accumulate 2 min Ring Tuck Hold

    WOD 2

    3 Rounds:

    10m DB FR Lunge

    15 T2B

    12 DB Hang Power Cleans

    6 Bar Muscle Ups

    BFIT

    WOD 1

    EMOM 10:

    30 Double Unders

    10 DB Snatch

    Core

    Accumulate 2 min Ring Tuck Hold

    WOD 2

    3 Rounds:

    10m DB FR Lunge

    15 V-Ups

    12 DB Hang Power Cleans

    10 Ring Rows



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  • Friday 30 August 2019

    CROSSFIT

    Gymnastics

    Handstand/HSPU/HS Walk Practice

    Core

    1min Plank

    200m OH Carry

    200m Farmers Walk

    1min Plank

    WOD

    4 Rounds

    40m Sled Push

    20 Deadlifts (60/40)

    10 HSPU

    BFIT

    Gymnastics

    Handstand/HSPU/HS Walk Practice

    Core

    1min Plank

    200m OH Carry

    200m Farmers Walk

    1min Plank

    WOD

    4 Rounds

    40m Sled Push

    20 Double KB Deadlifts

    10 Double KB Push Press

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  • Thursday 29 August 2019

    CROSSFIT

    Strength

    Split Jerk

    5-5-3-3-1-1

    Core

    3 Rounds:

    10 Hanging Leg Raises

    30s Hollow Hold

    30s Ring Hold

    WOD

    5 Rounds:

    5 C&J (60/40)

    10 Burpees

    15 T2B

    20 Double Unders

    BFIT

    ROW

    2km Row

    Core

    3 Rounds:

    10 Hanging Leg Raises

    30s Hollow Hold

    30s Ring Hold

    WOD

    5 Rounds:

    10 Double DB C&J

    10 Burpees

    15 V-Ups

    20 Double Unders



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