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Tuesday 1st October 2019

Every 90 sec x 5 7 Hang Power Cleans 42.5/30kg 6 Shoulder to Overhead 42.5/30kg 5 Thrusters 42.5/30kg EMOM for 10 min (alternating) 10 Wall Balls 20/14lb 10 Burpees

Monday 30th September 2019

AMReps in 7 min: 15 Snatch 40/25kg 10 Pull Ups 30 Double Unders 15 Snatch 50/35kg 10 Pull Ups 30 Double Unders 15 Snatch 60/45kg 10 Pull Ups 30 Double Unders 15 Snatch 70/55kg Then straight into a further 7 min to hit a heavy single Snatch

Saturday 28th September 2019

Partner WOD: 5 rounds with 1 min on each, change after each movement KB Swing 24/16kg Wall Balls 20/14lb DB Hang Squat Clean 22.5/15kg Abmat Sit Ups Ball Slams 15/12kg

Friday 27th September 2019

For Time: Buy In Row 50/40 Cal then 7 rounds 10 Burpee Box Jumps 24/20” 5 Overhead Squats 50/35kg Cash Out - 1 min Hollow Hold

Wednesday 25th September 2019

AMRAP in 18 min: 400m Run 20 Clean and Jerks 60/42.5kg 400m Run 10m HS Walk 400m Run 20 Snatch 60/42.5kg 400m Run 10 Strict HSPU

Tuesday 24th September 2019

Warm up to a 5 rep deadlift, heavier than WOD weight For Time: 15-12-9-12-15 Toes to Bar Deadlift 100/70kg Bar Facing Burpees

Monday 23rd September 2019

5 Sets @ 70% 1RM Front Squat (approx every 2 min) 2 Front 4 Back Squat ‘Fran’ For Time: 21-15-9 Thrusters 42.5/30kg Pull Ups

Saturday 21st September 2019

AMRAP in 20 min: In Pairs (complete 1 round then tag your partner in): 1 Rope Climb 5 Chest to Bar Pull Ups 10 Alternating DB Snatch 22.5/15kg 20 Double Unders

Thursday 19th September 2019

AMRAP in 14 min: 50 Double Unders 40 Wall Balls 20/14lb 30 Box Jumps 24/20” 20 Deadlifts 100/70kg 10 Snatch 60/42.5kg 5 Muscle Ups

Tuesday 17th September 2019

10 Rounds: 30 sec Burpees 30 sec Rest 30 sec Thrusters 15/10kg 42.5/30kg * 30 sec Rest * Alternate each round between DB and BB

Saturday 14th September 2019

* Reminder * No training at CrossFit Sana on Saturday 14th Sept. We are all heading to CrossFit Neuro for the Brains v Brawn comp. Join us there. Even if you don't have a team we'll try and get you on one.

Friday 13th September 2019

4 x: 500m Assault Bike 500m Row Max Push Ups Rest as needed * Reminder * No training at CrossFit Sana on Saturday 14th Sept. We are all heading to CrossFit Neuro for the Brains v Brawn comp. Join us there. Even if you don't have a team we'll try and get you on one.

Wednesday 11th September 2019

AMRAP in 6 min: 1 Strict HSPU 1 Strict Pull Up 2 Strict HSPU 2 Strict Pull Ups 3 Strict HSPU 3 Strict Pull Ups etc 10 x 100m sprint Rest 90 sec

Tuesday 10th September 2019

3 rounds for max reps: 1 min on each Burpees Wall Balls Deadlifts * Med Ball Sit ups Shoulder to overhead * Rest * DL and STO must be the same weight

Monday 9th September 2019

AMRAP in 7 min: 15 Power Snatches 5 Pull Ups 30 Double Unders 15 Hang Power Snatches 10 Pull Ups 30 Double Unders 15 Overhead Squats 15 Pull Ups 30 Double Unders For Quality 3 x: 15 sec chin over the bar hold 30 sec hollow hold 45 sec overhead squat hold

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