Wednesday, August 21, 2019

Thursday 22nd August 2019



KB Deadlifts
  • ·       12-12-12-12

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


Tuesday, August 20, 2019

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)


Monday, August 19, 2019

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


Sunday, August 18, 2019

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


Friday, August 16, 2019

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)


Thursday, August 15, 2019

Friday 16th August 2019



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

Kipping skills/prac

Fran
21-15-9
  • ·       Thrusters (40/30)
  • ·       Pull Ups


Wednesday, August 14, 2019

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