Monday

SOPH And MYSELF will be running through this years open procedures all week prior to class.  Please take note, if you miss the speal, it's on the baord. 

SOPH And MYSELF will be running through this years open procedures all week prior to class. 
Please take note, if you miss the speal, it's on the baord. 

Monday

a)Push Press (From Rack)

e2mom 12/10/8/6/4

b) 11Min Amrap

30 Wall Balls

15 Hang Power Cleans 115/85

* Judges please like next week

practise week

c) Amrap 2minutes

Couch Left

Couch Right

*CrossFit Performance

Monday

a) Halting Back Squat

7x1 around 87.5% or above

b) 15 minute Amrap

60 Wall Balls

15 Ring Muscle Ups

150 Double Unders

WEDNESDAY

*CrossFit Health

Wednesday

a) Tempo Back Squat

5x5 Tempo= 3:1

e2mom

Amrap 11minutes

10- Deadlifts 115/85

8- H/Squat Cleans 115/85

6- S2Ohead 115/85

c) Amrap 5minutes

20 Diamond AbMat Sit Ups

20 KB Swings 16/12

*CrossFit Performance

Wednesday

a) Strict Press

4x7 start @ 96/65

b) Amrap 11minutes

10- Deadlifts 145/105

8- Front Squats 145/105

6- S2Ohead 145/105

c) Acc: 4 Rounds

10 Sarm Row/ Side

10 Sarm Floor Press/ Side

20 Straight Arm downs

20 Calf Raise (pigeon toed)

TUESDAY

*CrossFit Health

Tuesday

a) Snatch High Pull

5x2 Emom build

b) Teams of 2 22minute Amrap

600m Row Broken however

70 Push Ups

70 TTB Girls Teams 50TTB

800m Row Broken however

70 Push Ups

10 Rope Climbs/25 Strict Pullups

1000m Row Broken however

70 Push Ups

70 TTB Girls Teams 50TTB

1200m Row Broken however

*CrossFit Performance

Tuesday

a) Clean Pull

5x3 around 60% up each round.

(Reset)

b) 10 RFT:

4/3 Ring Muscle Ups

6 Power Cleans 115/85

20 Double Unders

c) Acc: 4 Rounds

6- Strict Ring Pullups

12- GHD

6- SN2Wall HSPU

12- Rev Hyper

6- Hvy Skull Crushers

12- Bicep Curls

MONDAY

*CrossFit Health

Monday

a)Push Press (From Floor)

e2mom 12/10/8/6

b) Teams 1:1 Per Round

14minutes

5 Strict Pullups

5 Thrusters 115/85

5 SDLHP 115/85

c) Amrap 2minutes

Couch Left

Couch Right

*CrossFit Performance

Monday

a) Halting Back Squat

7x1 around 87.5% or above

b) For Time:

400m Row

3 Rounds

12 Wall Ball

12 T2bar

12 Burpee 2 Bar

800m Row

3 Rounds

12 Wall Ball

12 T2bar

12 Burpee 2 Bar