• Thursday 12 March 2020

    CROSSFIT

    Strength & Technique

    EMOM 10:

    8-12 Strict HSPU

    40s Tuck Hang

    WOD

    AMRAP 8:

    200m Row

    10 Power Cleans (50/35)

    10 Dips

    REST 4 MINS

    AMRAP 8:

    200m Run

    10 Power Cleans (50/35)

    10 Pull Ups

    BFIT

    Strength & Technique

    EMOM 10:

    8-12 DB Strict Press

    40s Tuck Hang

    WOD

    AMRAP 8:

    200m Row

    10 DB Cleans

    10 Dips

    REST 4 MINS

    AMRAP 8:

    200m Run

    10 DB Cleans

    10 Ring Rows



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  • Wednesday 11 March 2020

    CROSSFIT

    Strength & Technique

    Max Double Unders

    WOD

    21-17-13-9

    T2B

    Wall Balls

    (100 Double Unders between sets)

    BFIT

    Strength & Technique

    Max Double Unders

    WOD

    21-17-13-9

    V-Ups

    Wall Balls

    (100 Double Unders between sets)



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  • Tuesday 10 March 2020

    CROSSFIT

    Strength

    3 Rounds:

    5 Weighted Pull Ups

    10 Barbell Rows

    5 Weighted Dips

    10 Jump to Plate Push Ups

    WOD

    For Time:

    10 Deadlifts (50/35)

    5 Bar Muscle Ups

    10 Deadlifts (70/50)

    5 Bar Muscle Ups

    10 Deadlifts (90/60)

    5 Bar Muscle Ups

    10 Deadlifts (110/75)

    5 Bar Muscle Ups

    10 Deadlifts (130/90)

    5 Bar Muscle Ups

    BFIT

    Strength

    3 Rounds:

    5 Weighted Pull Ups

    10 Barbell Rows

    5 Weighted Dips

    10 Jump to Plate Push Ups

    WOD

    AMRAP 12:

    4-8-12-16-20…

    DB Deadlifts

    Ring Rows

    Box Jumps



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  • Monday 9 March 2020

    CROSSFIT

    Conditioning

    600m Run/ 60sec rest

    500m Run/ 50sec rest

    400m Run/ 40sec rest

    300m Run/ 30sec rest

    200m Run

    WOD

    EMOM 15:

    1. 12 Burpees
    2. 14 Box Jumps
    3. 16 Alt DB Snatches

    BFIT

    Conditioning

    600m Run/ 60sec rest

    500m Run/ 50sec rest

    400m Run/ 40sec rest

    300m Run/ 30sec rest

    200m Run

    WOD

    EMOM 15:

    1. 12 Burpees
    2. 14 Box Jumps
    3. 16 Alt DB Snatches



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  • Friday 6 March 2020

    CROSSFIT

    Conditioning

    4 x 500m Row

    (Rest 3 min between sprints)

    WOD

    For Time:

    70 DB Squat Cleans

    BFIT

    Conditioning

    4 x 500m Row

    (Rest 3 min between sprints)

    WOD

    For Time:

    70 DB Squat Cleans



    0