Tuesday 23/10/18
Skill
Split Jerk – 15 Mins
14 Min AMRAP
12 Chest To Bar Pull-ups
12 KB Snatch 24/16
12/10 Cals Alt Between Bike & Ski
Monday 22/10/18…Puffing Heavy
22/10/18
3 Rounds For Time of:
Row 500/400m
9 Power Cleans 80/55kg
12 Front Squats 80/55kg
15 Handstand Pushups
Partner WOD 20/10/18
Complete as many rounds as possible in 20 mins of:
5 Burpees
10 Box Jump, 24/20 in
15 Toes to Bar
1 Thruster, 60/42.5 kg
Teams of 2 Partner 1 Completes all movements whilst Partner 2 rests each round adding 1 rep to the thrusters.
Friday 19/10/18
Strength
Strict Press 5-3-1
Conditioning
Tabata 20/10 x 8
Hang Power Clean 60/42.5
Push Jerk 60/42.5
Ring Dips
Strength and Conditioning 18/10/18
Back Squat 5-5-3-3-2
For time:
50/35 Row Calories
75 Wall Balls, 20/14 lbs
Heavy and Fast 17/10/18
Every 4 mins for 16 mins do:
7 Deadlifts
20/17 Assault Bike Calories
Intent – Heavy Deadlift for 7 and bike sprint for 20/17 Cals. Cals to be completed AFAP.
Monday 15/10/18…Barbara
Body weight Bonanza
Barbara – CrossFit Benchmark
5 Rounds for Time of:
20 Pull-ups
30 Pushups
40 Abmat Sit-ups
50 Air Squats
Super Saturday 13/10/18
Individuals
3 rounds for time of:
75 Double Unders
50 Wall Balls
15 Power Cleans, 62.5/45 kg
or Teams of 2
5 Rounds
75 Double Unders
50 Wallballs
15 Power Clean 62.5/45kg
Friday 12/10/18…. Sumo Assault
Part [A]
Strength
Sumo Deadlift 3-3-3-3
Part [B]
Met Con
18-15-12
Sumo Deadlift High Pull 52.5/35kg
Assault Bike Cals
