• September 21 September 2018

    CrossFit

    WOD

    500m run

     

    5 rounds for time

    • 10 Thrusters (60/40)
    • 15 HSPU
    • 12 Burpee Pull Ups

     

    500m run

    0
  • Wednesday 19 September 2018

    CrossFit

    Strength & Technique

    EMOM 10

    2 Squat Cleans

    2 Push Jerks

     

    WOD

    27-21-17-15-9

    Wall Balls

    Toes to Bar

    Hang Power Cleans (60/35)

    1
  • Tuesday 18 September 2018

    CrossFit

    Strength & Technique

    AMRAP 6:

    10 Push Press (50/25)

    10 Lateral Over the Bar Burpees

     

    Rest 2 mins

     

    AMRAP 6:

    5 Thrusters

    25 Double Unders (50/25)

     

    Rest 2 mins

     

    AMRAP 6:

    10 Power Snatch(50/25)

    10 Bar Facing Burpees

    0
  • Monday 17 September 2018

    CrossFit

    Strength & Technique

    EMOM 8

    6/4 Strict or Weighted Strict Pull Ups

     

    WOD

    3 Rounds for time

    • 30 Alternating DB Snatch (22.5/15)
    • 20 Burpee Box Jump Overs
    • 10 Bar Muscle Ups/ 15 C2B
    1
  • Friday 14 September 2018

    CrossFit

    Strength and Technique

    Partner Banded Sprints

    10 x 100m

     

    WOD

    (Adapted from CrossFit Games)

    50 Double Unders

    5 Snatches (60/30)

    50 Double Unders

    4 Snatches (70/35)

    50 Double Unders

    3 Snatches (80/40)

    50 Double Unders

    2 Snatches (90/45)

    50 Double Unders

    1 Snatch (100/50)

    0