Wednesday

 Queen Latifa

Queen Latifa

*CrossFit Health

Wednesday

a) Strict Press

1x5 @75%

2x3 @85%

5x1 @92%

b) Amrap 9mins

15 Pullups

15 Pistol/ Box Pistol/ Banded

15 HSPU/ Box/ HSPU

c) 9 min ROmLWodL

3 Min Pigeon 1.5L1.5R

3 Min Childs P W Twist 1.5L1.5R

3 Min Scorpion 1.5L1.5R

*CrossFit Performance

Wednesday

Sumo Deadlift (superset)

4x8 65-70%

Box Dips

4x8 RPE 8 (weighted if needed)

Pairs 3RFT

40 Deadlifts @205/135

40 Box Jumps

40 Hspu

Acc:

2 Rounds

30 Back Extensions

20 UB Wall Balls

10 Strict Pullups

5 Strict Mucle Ups (band if needed)

Monday

 WHAT A DAY

WHAT A DAY

Week 1 7/5/3/1 Cycle 3

*CrossFit Health

Monday

Snatch Complex

Snatch High Pull

2x Hang Snatch

FGB (3 rnds)

Wall Ball

SDLP

Push Press

Row

Rest

Week2 10/8/6/4 Cycle 1

*CrossFit Performance

Monday

Back Squat (Superset)

4x8 65-70%

Bent Over Row

4x8 RPE 8

12min Amrap

5 Ring Muscle Ups

7 Hang Squat Snatch 95/65

9 Thrusters

Fitness. x 2 Rounds

(0-2mins Cruise) Burpee 2 plate

(2-4mins Hard) Calorie Row

(4-6mins Cruise) 12 GDH 8 Swing 32/24

FRiDAY

*CrossFit Health

Friday

a) Strict Press

1x5 @75%

2x3 @85%

5x1 @92%

b) Pairs

50 Pistols (some variation)

40 Toes to bar

4 Rope Climbs

40 Pistols (some variation)

30 Toes to bar

6 Rope Climbs

60 KB Swings 24/16

*CrossFit Performance

Friday

Snatch

5x2

2 RM Work Hard

Triple 3 (Mod)

3 km row

300 double unders

3 Km Run

Werk. x 5 slow rounds

Choose a number between 2-6

1 Primer

1 Ring Muscle Up

* Between sets perform 5

squat snatch at 60% Of max

straight after then rest as needed.

Wednesday

*CrossFit Health

Wednesday

a) Deadlift

1x5 @75%

2x3 @85%

5x1 @92%

BB Circuit 45:15 x 4

a) Ring Rows

b) Single Leg Deadlifts 75/55

c) Hollow Hold

d) DB suspended push ups

e) HS Hold

For Time.

40 P/Clean 95/65

*CrossFit Performance

Wednesday

Sumo Deadlift (superset)

4x10 2-55% 2-65%

Box Dips

4x10 RPE 8

30-20-10

Chest to bar

Wall Ball

Cal Row

Acc 4x12

Box Dip

Skull Crushers

GHD

Good Mornings

Incline DB Bench