02/07/18 – 08/07/18

Monday 02

WOD 1

Deficit Deadlifts

8 – 8 – 8 – 8 – 8

WOD 2

EMOM10

10 Box Jumps

7 Burpees

 

Tuesday 03

WOD 1

OH Squats

5 – 5 – 5 – 5 – 5

WOD 2

15 Ab Mat Sit Ups

30 OH Squats 30/20kg

15 Cal Row/Ski/Bike

*12 min Time Cap

 

Wednesday 04

WOD 1

6 Rounds For Time

3 Muscle Ups

6 Deadlifts 100/70kg

12 Russian KB Swings

*12min Time Cap

WOD 2

EMOM10

In Pairs

Resisted Hollow Holds 30s

 

Thursday 05

WOD 1

Split Jerk

10 – 7 – 5 – 3 – 1

WOD 2

AMRAP10

10 DB Clean & Jerks 22.5/15kg

10 DB Push Ups

30 DU

 

Friday 06

WOD

‘Jackie’

CrossFit Benchmark

For Time

1000m Row

50 Thrusters 20/15kg

30 Pull Ups

*20 min Time Cap

 

Saturday 07

WOD 1

Snatch

2 – 2 – 2 – 2 – 2 – 2 – 2 – 2

WOD 2

30 – 20 – 10

Hang Power Snatch 35/25kg

Box Jumps 24/20″

 

Sunday 08

REST DAY

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