WOD

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May 31, 2018

Bench Press

3-3-3-3

Each for time:

4 x 100m shuttle sprints

May 30, 2018

Warm up to a heavy triple TnG Snatch

For Time:

2 rounds:

10 Snatch 60kg/40kg

12 Bar facing burpees

2 rounds:

10 Snatch 50kg/35kg

12 Bar Facing Burpees

May 29, 2018

CrossFit Total

1RM Back Squat

1RM Press

1RM Deadlift

May 28, 2018

Weighted Pull Ups

3-3-3

AMRAP in 10 min:

5 Muscle Ups

10 Wall Ball Shots 20lb/14lb

15 Push Ups

20 Double Unders

May 27, 2018

For Time:

40 Cal Row

40 Handstand push ups

40 Toes to Bar

40 DB Hang Clean and Jerk (alt every 5 reps) 22.5kg/15kg

40 foot DB overhead lunge right arm 22.5kg/15kg

40 foot overhead lunge left arm 22.5kg/15kg

May 25, 2018

Partner WOD

5-1

Wall Climbs

Burped Box Jump Overs 20"

Front Squat 70kg/50kg

Run 100m

May 24, 2018

AMRAP in 8 Min:

12 Deadlift 70kg/47.5kg

9 Hang Power Clean 70kg/47.5kg

6 Push Jerk 70kg/47.5kg

May 23, 2018

Back Squat 

5-5-5

Max effort unbroken wall ball shots 20lb/14lb

May 22, 2018

BRING LONG SOCKS

3 x:

5 min AMRAP:

Row 20/15 Cal

20 Alternating DB snatch 22.5kg/15kg

20 Ball Slam 15kg/12kg

20 Double Unders (unbroken)

AMRAP Rope climbs

Rest approx. 3 min between efforts

May 21, 2018

Snatch

2-2-2-2-2

Finisher:

Tabata sit ups (experienced athletes - GHD sit ups)

Tabata push ups (experienced athletes - strict HSPU)

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