Monday

*CrossFit Health

Monday

a)Test 1RM Strict Press

10 BBPP 8SP 64/3/2/1/1/1

b) Amrap 8minutes

8- Hang Power Cleans 135/95

16- DB S20Head 22.5/15

c) Amrap 4minutes

4 Toes to Bar

8 Bungee

*CrossFit Performance

Monday

a) Halting Back Squat

5x2 around 80% up each round.

b) 5 Rounds

5 Snatch 135

10 Toes To Bar

15 HSPU

c) Ab Mats x 4

30 Secs Sit Ups

30 Secs Super Man Hold

30 Secs Rest

Friday

The wonderful MEGZ hitting the 9:30am after a 12 hour night shift. What a BOSS.

The wonderful MEGZ hitting the 9:30am after a 12 hour night shift. What a BOSS.

*CrossFit Health

Friday

a) Hang Squat Snatch

5x3 e2mom Mod Weight

b) 14 Min Cap

2 Rounds

20 Lunges

10 Power Cleans 135/95

20 HSPU

2 Rounds

20 DLifts 135/95

10 Burpee O Bar

20 Pullups

*CrossFit Performance

Friday

Front Squat 40sec Rotating clock

Every 40 seconds perform 1 rep

20 rounds @85%

5RFT

10 Pistols

11 Power Snatch 95/65

12/9 Bar Muscle Ups

WEDNESDAY

Olly came down to The Open Prep on Saturday night. Prior to the workshop Olli had never hit a single Chest to Bar pullup....Saturday he hit 20! Wish I was this motivated as a teen. Big things to come mate, big things to come. 

Olly came down to The Open Prep on Saturday night. Prior to the workshop Olli had never hit a single Chest to Bar pullup....Saturday he hit 20!
Wish I was this motivated as a teen. Big things to come mate, big things to come. 

*CrossFit Health

Wednesday

a) Strict Press (From Floor)

5x2 Emom build slowly

b) Pairs AMRAP 22 minutes

35 TTB

45 HR Push Ups

55 Wall Balls

65 Cal Row

75 KB Swing 24/16

85 Air Squats

*CrossFit Performance

Wednesday

a) Halting Back Squat

5x3 around 77% up each round.

b) Deadlift Plex

Knee Pull+ DL + 3Inch DL

* 5 Heavy rounds

c) 4 Rounds Curcuit

DedB March x 4 laps

DB Rows Double x 12

Strict Box Dips x 12

Legless Rope Climbs x 2

Tuesday

Big NATH!!! Saturday night Open Prep Was Epic. We'll certainly be doing more of these seminars throughout the year. What an event, what a bunch of legends, what a night.

Big NATH!!! Saturday night Open Prep Was Epic.
We'll certainly be doing more of these seminars throughout the year. What an event, what a bunch of legends, what a night.

*CrossFit Health

Tuesday

a) DL + Hover + Hover + DL

7x1 E2Mins build slowly

b) 4 RFT Capped at 13

15 OHS 95/65 (use a ball for depth)

15 C2bar Pullups

15 Burpee O Bar Laterall

c) 4 Rounds

15 Secs Box Dips

15 Sec HShold N2Wall

15 Sec Ring hang

rest

*CrossFit Performance

Tuesday

500m Row

50 Wall Balls

500m Row

40 Thrusters 75/55

500m Row

30 Squat Cleans 135/95

EMOM- HSPU

Pick A number you can hit for

8 rounds

MONDAY

We started this journey long ago.... Hard work is the secret pill to success. 

We started this journey long ago....
Hard work is the secret pill to success. 

*CrossFit Health

Monday

a) Back Squat+ Back Squat + 1/2 Squat

6x1 Mod 65/75%

b) Amrap 14mins

5 M/Ups/10 Strict Muscle Ups

35 Wall Balls

90 Double Unders/ 200 Singles

c) Nordics/Hammy Drops

4x20secs

Rest 40secs

*CrossFit Performance

Monday

600m Run

50 DB Snatch 22.5/15

400m Run

40 DB P/Cleans

200m Run

30 DB Push Press (no Jerks)

EMOM- Muscle Ups

Pick A number you can hit for

8 rounds