TUE 06/03/18

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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