Crossfit – Fri, Aug 15 FRIDAY CONDITIONING WOD 1 (AMRAP – Rounds and Reps) WOD 17 Min AMRAP7 Deadlifts 60/40kg7 TTB/14 K2ERest 3 Mins WOD 2 (AMRAP – Rounds and Reps) WOD 27 Min AMRAP10 Thrusters 30/25kg20 Bar Hop oversRest 3 Mins WOD 3 (AMRAP – Reps) WOD 34 Rounds1 Min Max AB mat sit […]

Crossfit – Thu, Aug 14 BACK SQUAT Back Squat (Back Squat 3×7 SS 3×6 decline Ring Rows ( Feet on Bench/Box)) WOD (AMRAP – Rounds and Reps) WODAMRAP 15 Mins10 HSPU’S/ 20 Pike PU (floor or box)15 Goblet Squats 24/16KG60 DBL Unders/ 120 SU

Crossfit – Wed, Aug 13 GYMNASTICS AND CONDITIONING ROLL TO CANDLESTICK (AMRAP – Reps) Roll to candlestick- Best level for 5 unbrokenScaled- Roll to tuck WOD (AMRAP – Rounds and Reps) 26 Min Partner AMRAP- YOU GO I GORow 800m30 Wall Ball 9/7KG10 Ring Dips/20 bench dips30 Abmat sit ups in sync after each round

Crossfit – Tue, Aug 12 SNATCH Snatch (Snatch Build up to 1×4 Snatch for technique over weight ) WOD (AMRAP – Rounds and Reps) WODAmrap 9 min14 KB Lunges16 KB Snatch 24/16KG32 double unders /64 SU

Crossfit – Mon, Aug 11 BENCH PRESS / GLUTE RAISES Bench Press (Bench press 4×6 SS Glute raise 4×8) HIP THRUSTS🍑 (4×8) WOD (AMRAP – Reps) WOD3 RoundsIn 4 minsRun 500m and then max burpeesRest 3 Mins and repeatScore total Burpess

Crossfit – Sat, Aug 9 CLEAN AND JERK Clean and Jerk (Clean and Jerk- Build to a heavy 2 Cleans and 1 Jerk- Technique over weight ) WOD (AMRAP – Rounds and Reps) WODAMRAP 8 Mins5 Deadlifts 80/55kg- Control bar up and down5 Bar facing burpee’s

Crossfit – Fri, Aug 8 FRIDAY CONDITIONING WOD 1 (AMRAP – Rounds and Reps) 6 Min AMRAP15 Box jumps30 Double UndersRest 6 Mins WOD 2 (AMRAP – Rounds and Reps) 6 Min AMRAP12 Goblet Squats8 HSPU’sRest 6 Mins WOD 3 (AMRAP – Rounds and Reps) 6 Min AMRAP200m Row9 Pull Ups

Crossfit – Thu, Aug 7 FRONT SQUAT Front Squat (Front Squat 3×8 @same weight ) WOD (AMRAP – Rounds and Reps) Partner WOD20 Min AMRAP- You go I go ShareRow 500m20 WB Cleans 9/7KG20 KB Snatch 24/16KG Together after each roundRun 500mRound- 15 WB Russian Twists

Crossfit – Wed, Aug 6 SKIN THE CATS/ PISTOL SKIN THE CAT (Checkmark) Skin the Cat/ Pistols3 Rounds Level 13 Skins the Cat(10 sec hold)4 Roll to candlestick- Pistol5 Ring Dips Level 23 Lowest Band Pullups4 Roll to Candlestick Scaled10 Bench Dips WOD (AMRAP – Rounds) Every 4 Mins x 412 Burpees12 KB Lunges 24/16KG9 […]

Crossfit – Tue, Aug 5 SNATCH Snatch (Snatch 1×5 for technique over weight. ) WOD (Time) WOD FOR TIME27-21-15-9Power Snatch 35/25kgWall Ball 9/7KG