Thursday 1 September 2016
Strength/ Oly Lifting Snatch 1 Squat Snatch + 1 Hang Squat Snatch + 2 OHS 15min to work up to a heavy set WOD 15min AMRAP 100 Double Unders 75/50 Cal Row 50 Push Press 50/35kg
Wednesday 31 August 2016
WOD For time (CAP 25min) 30-27-24-21-18 Wall Balls 20/14lbs 20-18-16-14-12 Toes to Bar 10-9-8-7-6 DB Burpee Box Step Overs 24/20′ ROMWOD
Tuesday 30 August 2016
Strength/Oly Lifting Clean and Jerk 1RM WOD 15rft (CAP 10min) 3 *Unbroken Clean and Jerks 70/47.5kg *Rest as long as you want but each round has to be done Unbroken (No dropping bar)
Monday 29 August 2016
Strength Back Squat 5×6@72.5% Sets on Clock 0:00,2:30,5:30,7:30,10:00 WOD 12min AMRAP 9 Back Squats 90/60kg(From the Floor) 3 Burpee Muscle Ups
Saturday 27 August 2016
Mobility 10 Mins WOD 30 min AMRAP In Partners 200m Run 20 Kettlebell Swings 20 Sit ups 200m Run 20 Kettlebell Goblet Squats 20 Sit Ups 200mRun 20 Kettlebell S2O 20 Sit Ups *Swap partners every exercise * 120 reps per rounds
Friday 26 August 2016
Wod 4rft (CAP 25min) 400m Row 80 Double Unders 400m Run Rest 1min Strength Strict Pull Ups EMOM x 10 3 Strict C2B Pull Ups + 3 Strict Pull Ups
Thursday 25 August 2016
Strength Back Squat 4×6@70% then 1xAMRAP @70% Sets on Clock 0:00,2:30,5:00,7:30,11:00(AMRAP) WOD 10min AMRAP 3 Squat Snatches 60/42.5kg 7 Toes to Bar
Wednesday 24 August 2016
Strength Bench Press 5-4-3-2-1-5 Each set for max weight Sets on Clock 0:00,2:30,5:00,7:30,10:00,12:30 WOD 15-12-9-6-3 (CAP 10min) Thrusters 50/35kg C2B Pull Ups
Tuesday 23 August 2016
WOD 23min AMRAP 16 KB Snatch 24/16kg (R+L=2) 8 Burpee Box Jumps 24/20′ 200m Run Core 15min Accumulate 3min in Plank Rest 2min Accumulate 2min in Plank Rest 1min Accumulate 1min in Plank
Monday 22 August 2016
Strength Weighted Pull Ups 5-4-3-2-1-5 Each set for max weight Sets on Clock 0:00,2:30,5:00,7:30,10:00,12:30 WOD Crossfit Open 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts 100/45kg 55 Wall Balls 20/14lbs 55 Calorie Row 55 Handstand Push Ups