Friday Fun Day 20/04/18

untitled
For time:
30 Calorie Assault Bike Or Calorie Rows
— then —
5 rounds of:
9 Thrusters, 40/30 kg
9 Pull-ups
— then —
30 Calorie Assault Bike Or Calorie Rows

Scaled For time:
30 Calorie Assault Bike Or Calorie Rows
— then —
5 rounds of:
9 Thrusters, 30/20 kg
9 Banded Pull-ups or Ring Rows
— then —
30 Calorie Assault Bike Or Calorie Rows

50+ For time:
30 Calorie Assault Bike Or Calorie Rows
— then —
5 rounds of:
9 DB Thrusters
9 Ring Rows
— then —
30 Calorie Assault Bike Or Calorie Rows

Long Monday 16/04/18

so-monday-we-meet-again
Rx’d
Complete as many rounds as possible in 25 mins of:
5 Back Squats, 75% 1RM
10 Row Calories
15 Pull-ups
Rest 1 min

Scaled
5 Back Squats
10 Cal Row
15 Strict Pullups
Rest 1 Min

50+
7 Back Squats
11 Row Calories
15 Ring Rows
Rest 1 min

EMOM EMOM EMOM OI OI OI 12/04/18

crossfit-front-squat
EMOM 8mins, alternating between:
5 Power Cleans, 60/40 kg
10 Handstand Push-ups

Then

EMOM 8 mins, alternating between:
8 Front Squats, 60/40 kg
10 Pull-ups

Then

EMOM 8 mins, alternating between:
5 Push Jerks, 60/40 kg
10 Burpees

Wednesday 26th July

Weightlifting
A. Build to a 3 rep Squat Snatch Touch & Go
Then
10 x Singles without any misses

Conditioning
3 Rounds For Time

1 Mile Assault Bike
25 Sumo Deadlift High Pull 35/25
25 Pullups

Monday 10/7/17 Oh Dear Its Fran

Strength – EMOM x 8

3 x Clean Pull
2 x Hang Power Clean
1 x Squat Clean Thruster (Cluster)

Part 2 РTester 
21-15-9
Thrusters 42.5/30
Pullups

Part 3 –¬†Active Recovery
7 Mins Easy monostructual
Row, Bike, Run, Ski

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