Tuesday

*CrossFit Health

Tuesday

a) Seated Strict

10@ 40%

8@ 50%

3x7@65%+

b) EMOM x 6mins 5HSPU etc

HSPU

Choose a number work on the movements

c) Circuits Total Reps EMOM

45sec:15rest DBall Clean O Shoulder

45sec:15rest Bicep Curls

45sec:15rest Toes To Bar

45sec:15rest Cal Row

1min Rest

*CrossFit Performance

Tuesday

a) Complex x5 Hvy Rnds (Snatch)

Hang High Pull x2

Snatch

OHS

b) Amrap 16mins

80 Wall Ball

60 Toes To Bar

40 HSPU

20 Power Clean 155/105

10 Split Jerk

MONDAY

 Squat Numbers

Squat Numbers

Week 1 7/5/3/1 Cycle 2

*CrossFit Health

Monday

a) Back Squat

10@ 40%

8@ 50%

3x7@65%+

b) Pairs Work Amrap 12mins

Full Round Each before change

12 Wall Ball

9/6 Pullups

6 Sumo Dlift High Pull 115/85

2 Min Pigeon L/ R

Week 4 10/8/6/4 Cycle 1

*CrossFit Performance

Monday

a) Back Squat

6/6/4/4/4/4RM

b)Amrap 8minutes

8 Ring Muscle Ups

10 Burpee Box Jumps

c)For Time:

1000m Row

30 Box Jump Overs

30 Strict Pullups

Saturday

 Graham Holmberg

Graham Holmberg

*CrossFit Health

Saturday

a) From Rack

Thrusters

2-2-2-2-2rm

b) Pairs

"The Woddle"

30 Clusters 95/65

400m Run Together

30 Thrusters

200m Run

30 Squat Snatch

200m Run

30 OHS

400m Run Together

*CrossFit Performance

Saturday

a) From Rack

Thrusters

3 Rm 11minutes

b) For Time

21-15-9

Deadlift 275/155

Ring Dip

c) For Time

12 Wall Walks

24 Strict Pullups

48 Wall Balls

Friday

 Chyna

Chyna

*CrossFit Health

Friday

a)

Power Clean Push Jerk

5x1 mod

b) Pairs

3min Max CnJ 135/95

Rest 1 Min

4min Max Cal Row

Rest 1 Min

5min Max KB swings 32/24

*CrossFit Performance

Friday

a) Clean Pull

7x2 Heavy Reset

B) 14 Mins

20 -KB OH Lunge 12/16

10 -Bar Muscle Ups

10 -KBx2 Hang Snatch 12/16

20 -HSPU

c) 3 Slow Rounds

10 Slow Pistol Squats

20 Hollow Rocks

10 Banded Good Morning

Wednesday

 Miranda

Miranda

*CrossFit Health

Wednesday

a) Snatch (yes full snatch)

2x3 BB/ Light

5x1 mod

b) Capped at 14mins

3Rft:

60 Double Unders

30 Wall Balls

10 Hang Clean And Push Press 135/95

c) 3 Rounds

15 Bicep Curls

30m Farmers Carry

15 Flags

*CrossFit Performance

Wednesday

a) Split Jerk From Rack

5x3 mod

b) Power Snatch

5x3 build to 3rm TNG ALL !!

3 RFT:

400m Run

50 Air Squat

20 C2bar

Tuesday

 Mikko

Mikko

*CrossFit Health

Tuesday

a) Seated Strict

2x5 mod

2x3

3x1

b) Skill

Butterfly Pulllup

c) Pairs Work Amrap 16

50 Strict Pullups

50 Hindu's

50 Power Snatch 75/55

50 Cal Row

*CrossFit Performance

Tuesday

a) Complex x5

Clean High Pull x2

Power Clean

b) Sumo Deadlift

10 Light/ 8 mod

3x6 mod/hvy

c) Amrap 12

50- Double Unders

20- DB Power Clean 22.5/15

20- DB Push Ups