Monday

] CrossFit Health [

De-load week 

Back Squat + BO Row

10/8/6/4

30/40/50/60%

 

12 MinClock Amraps 

0-2mins

6- wall ball

6- burpee 

2-6mins

6- wall ball

6- burpee

6- strict pull-ups 

6-12mins 

6- wall ball

6- burpee

6- strict pull-ups

6- handstand push-ups 

 

]CrossFit Performance[

Snatch 

5x3 no mrs

 

Age qualifications Wod2

Amrap in 16 minutes 

  • 25 toes-to-bars
  • 50 double-unders
  • 15 squat cleans 135/95

 

Acc

3 rounds 

Free standing HS prac 1 minute

1 peg board ascent 

1 wall walk + 10 shoulder taps 

20 GHD