E4MOM 27/08/18

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Every 4 mins for 20 mins do:
20/16 Assault Bikes
7 Strict Press, 70% 1RM

Every 4 mins for 20 mins do:
20/16 Assault Bike Calories
5 Push Press, 79% 1RM

CrossFit Total 23/07/18

crossfit-total-image
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

Strength
Press 5-5-5-5-5

Conditioning
For time: 50 Assault Bike Calories

Strength
Strict Press 10-10-10

Coditioning
5 rounds for time of:
12 Burpees
35 Double Unders

Strength
Strict Press 3-3-3-3-3

Conditioning
Complete as many rounds as possible in 7 mins of:
10 Sumo Deadlift High-pulls, 135/95 lbs
10 Push Press, 135/95 lbs

Strength
Strict Press 3-3-3-3-3
then
Deadlift 3-3-3-3-3

Conditioning
5 rounds for max reps of:
Run 400 m
max rep Toes-to-bars

Strength
Strict Press 5-5-5-5-5
then
Push Press 3-3-3

Conditioning
For time:
75 Double Unders
30 Clean & Jerks 62.5/42.5 kg
75 Double Unders

Strength
Strict Press 5-5-5-5-5

Conditioning
AMRAP 10 mins of:
15 Kettlebell Swings 24/16 kg
1 Rope Climb
15 Row Calories

Strength
Strict Press 5-5-5-5 @ 70-75%

Weightlifting
Hang Clean x 2
Power Clean x 2

Conditioning
AMRAP – 3 Mins
5 Power Clean & Jerk 62.5/42.5kg
5 Burpee Over Bar

rest 2 mins
x 3