Wednesday 09/05/18

2d8cb239e3ee2463b76042948beaf3e4
27-21-15-9 reps, for time of:
Push Jerk, 60/40 kg
Box Jump Over, 24/20 in

Scaled/Fitness
27-21-15-9 reps, for time of:
Push Jerk, 40/30 kg (OR DB Push Press)
Box Jumps/Step Ups

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

Hump Day Happy Place 14/03/18

Games2013_Final_Floater2
Strength

Deadlift 10-8-6-4-2

Conditioning
4 rounds, each round for time, of:
20 Wall Balls
15 Hang Power Cleans, 50/35 kg
10 Push Jerks, 50/35 kg
Run, 200 m
Rest 2 mins between each round

Mondayitis – 17/7/17

Strength/Skill
Part A

A. Squat Cleans 2’s
with
A2.False grip body rows and transitions

EMOM x 5
Part B
3 Hang Squat Cleans
3 Push Press

Conditioning
Part C.

In 5 mins of total work on a continually running clock

Person 1
2:30 Min Row for Max Meters

Person 2
AMRAP 2:30 of
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
3 Push Jerks

Person 3
Rest 2:30/active recovery assault bike

x 4


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