Thursday 22nd August 2019

KB Deadlifts

• ·       12-12-12-12

4 Rounds

• ·       50m Plate Carry
• ·       Run 50m
• ·       20 Wall Ball
• ·       20 Box Step Overs

Wednesday 21st August 2019

Arm Bar

• ·       2 sets of 2 each arm

Bent Over Rows

• ·       5-5-5-5

DB Fun – 10 Rounds

• ·       10 DB Swings (20/15)
• ·       10 DB Snatches
• ·       10 DB Push Press
• ·       10m Walking Lunge with DB
• ·       Run 50m (with DB of course)

Tuesday 20th August 2019

Weighted Pull Ups

• ·       5 x 5

Push Press

• ·       8-8-8

WOD

• ·       100 Squats
• ·       80 Sit Ups
• ·       60 Push Ups
• ·       40 Pull Ups
• ·       20 Mountain Climbers

Finisher

• ·       Block Run

Monday 19th August 2019

Deadlift

• ·       3-3-3-3-3

Bottoms Up KB Press

• ·       6 sets of 2 (each arm)

EMOM 12 mins

• ·       3 Burpees
• ·       Sprint 30m

Saturday 17th August 2019

CrossFit Games – The Standard (mod)

• ·       15 Clean & Jerks (60/40)
• ·       10 Pull Ups
• ·       10 Ring Dips
• ·       15 Snatches (60/40)
• ·       10 Pull Ups
• ·       10 Ring Dips
• ·       15 Clean & Jerks (60/40)
• ·       10 Pull Ups
• ·       10 Ring Dips
• ·       15 Snatches (60/40)

Friday 16th August 2019

Squat Therapy

• ·       Air Squat
• ·       Front Squat
• ·       Overhead Squat

Kipping skills/prac

Fran

21-15-9

• ·       Thrusters (40/30)
• ·       Pull Ups

Thursday 15th August 2019

2 Rounds

• ·       25 Burpees
• ·       25 Push Ups
• ·       25 Jumping Jacks
• ·       25 Sit ups
• ·       25 Step Ups

Finisher

• ·       Row 3 x 200m