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TUE 06/03/18

4 sets:
6 Single leg DB Deadlit, each side
6 Bottoms up KB press; each side
12 Wgt. Hollow Rock

For time:
9 Box Jumps 24/20
12 Superman Press-ups
15 Russian Swings 32/24
5 sets

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MON 05/03/18

Power Cluster
6 sets

AMRAP 15, in pairs:
6 CTB Pull-ups/pull-up
5 Front Squat, 60/40
4 Power Cluster, 60/40

Alternate each round

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FRI 02/03/18

CrossFit Open 18.2

*Scaling available for all levels

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THU 01/03/18

Strict Lynne
5 Rounds
Max Bodyweight Bench Press
Max Strict Pull-Ups
Rest 3 min

Summer Abs

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WED 28/02/18

In teams of three:
1800m Row (150m Intervals)
300 Double-unders
300 Wall Ball
300 Double-unders
1800m Row (150m Intervals)

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TUE 27/02/18

Squat Snatch
3-3-3 @ 60%
2-2-2 @ 70%
1-1-1 @ 80+%

In pairs, for 12 min
Min 1 – 2 Wall Walks each, alt.
Min 2 – 3 Bar Muscle-ups each
Min 3 – 8 Burpee to rig, race

*Scale BMU to hips to bar or jumping BMU

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MON 26/02/18

EMOM 10
1 – 20 Plate OH Step-ups
2 – 12 Hollow Rock

6 Full Cycle Lunges
Build to heavy set

For max reps/calories:
30 sec Assault Bike
30 sec Air Squat
Rest 2 min
5 sets

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WED 21/02/18

CAPACITY

In 9 minutes
Row 1000m
40 DB Snatch
AMRAP burpee over DB
Rest 3 min

In 7 minutes
Row 750m
30 DB Snatch
AMRAP burpee over DB
Rest 3 min

In 5 minutes
Row 500m
20 DB Snatch
AMRAP burpee over DB

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TUE 20/02/18

EMOM 10
1 – SB Step-ups
2 – Supinated chin over hold & lower 5/5

3 Pause Front Squat
Build to heavy set

Finisher

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FRI 16/02/18

Hang Clean + Jerk
3-3-3 @ 60%
2-2-2 @ 70%
1-1-1 @ 80%

Clean Segment Deadlift
4-4-4-4 @100-110%

Summer abs

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