Crossfit – Fri, Jul 11 SNATCH Snatch (Snatch- 7 Rounds- In 2 minutes- Hang Snatch and Snatch ( Progressive loading- technique over weight)) WOD (AMRAP – Rounds and Reps) 7 Min Ladder1-2-3…..Hang Power Snatch 35KG/25KGOverhead Squat

Crossfit – Thu, Jul 10 ROMANIAN DEADLIFT/ CORE Romanian Deadlift (RDL) (RDL 3X8- Superset Plank 1 min- 90 seconds) WOD (AMRAP – Rounds) 4 Rounds2 Min AMRAP6 Push-Ups10 KB Lunges 24/16KG12 Double UndersRest 1 Min between rounds

Crossfit – Wed, Jul 9 OLYMPIC AND CONDITIONING WOD 1 (AMRAP – Rounds and Reps) WOD 18 Min AMRAPRun 250M8 Power Cleans 30/25KgRest 5 Mins WOD 2 (AMRAP – Rounds and Reps) 8 Min AMRAP12 Russian Swings 24/16KG16 Abmat sit upsRest 5 Mins WOD 3 (AMRAP – Reps) 8 Min Ladder5 Wall Ball 9/7KG, 10, […]

Crossfit – Tue, Jul 8 PUSH PRESS Push Press (Push Press 3×7 SS-  3×6 KB Goblet Curtsy Lunges ) WOD (AMRAP – Rounds and Reps) 10 Min AMRAP15 Air Squats12 Strict Press 20/15kg ( No leg movement)6 TTB

Crossfit – Mon, Jul 7 FRONT SQUAT Front Squat (Front Squat 3×7 @same weight- SS KB bend over rows 3X6 ) WOD 1 (Calories) 5 MIN max Calorie RowRest 4 min WOD 2 (AMRAP – Reps) 5 MIN Run 250mMax Plate GTO 15/ 10KG

Crossfit – Sat, Jul 5 GYMNASTICS AND CONDITIONING WOD 1 (AMRAP – Rounds and Reps) 7 Min ladder 1,2,3,4 SDHP 35/25kgPush PressRest 5 Mins WOD 2 (AMRAP – Rounds and Reps) 7 Min AMRAP12/9 Cal Row,15 Ab Mat Sit UpsRest 5 mins wod 3 (AMRAP – Rounds and Reps) 7 Min AMRAP7 HSPU9 Deadlifts 40/30KG

Crossfit – Fri, Jul 4 SNATCH Snatch (Snatch 8 rounds Every 90 seconds 2 Snatch ( Technique over weight) ) WOD (AMRAP – Rounds) 5 RoundsEvery 2 Mins10 Burpee’s10 Power Snatch 35/25kg AB FINISHER

Crossfit – Thu, Jul 3 ROMANIAN DEADLIFT/ CORE Romanian Deadlift (RDL) (RDL 3×8@ same weight Superset 60 sec plank (rotate each side) ) WOD (AMRAP – Rounds) 10 Min AMRAPEMOM for 10 mins10 KB Swings Russian 24/ 16KG8 KB 24/16KG Reverse Lunges9 Wall Ball 9/7KG

Crossfit – Wed, Jul 2 OLYMPIC AND CONDITIONING WOD 1 (Calories) WOD 1Max Calorie Row in 7 minutesRest 5 mins WOD 2 (AMRAP – Rounds and Reps) In 7 Mins7 Burpee Step Ups14KB 24/16KG Alternating Hang Snatch WOD 3 (AMRAP – Rounds and Reps) Rest 5 Mins7 Min AMRAP15 V-Ups30 Double Unders

Crossfit – Tue, Jul 1 PUSH PRESS Push Press (Push Press 3×7 Superset 3×5 KB side lunges (Only KB if technique good) ) WOD (AMRAP – Rounds and Reps) 9 Min AMRAP14 Air Squats7 Shoulder to Overhead 40/30KG7 Front Squat AB FINISHER