21/01/19 – 27/01/19

Monday 21

WOD 1

Front Squats

6 – 6 – 6 – 6 – 6

*use same weight across all 5 sets

WOD 2

6 Rounds For Time

20 Box jumps 24/20″

10 SA DB C+J (5ea) 22.5/15kg

50 DU

20min Time Cap

 

 

Tuesday 22

WOD 1

EMOM 15

1. 7 Pull ups

2. 7 HSPU

3. 30s Hanging L-sit hold

WOD 2

AMRAP 5

9 Cleans 50/35kg

9 Lateral Burpee over Bar

Rest 3 mins

AMRAP 5

6 Cleans 60/40kg

6 Lateral Burpee over Bar

Rest 3 mins

AMRAP 5

3 Cleans 70/50

3 Lateral Burpee over Bar

 

 

Wednesday 23

WOD

AMRAP 35

7 Shoulder to Overhead 50/35kg

14 Cal Row

21 Wall balls 9/7kg

28 Sit Ups

70 DU

 

 

Thursday 24

WOD 1

EMOM 20

1. 10 Ring Dips

2. 10 Hanging Wipers

3. 3 Skin the Cat

4.Β  30s Hollow Rocks

5. 5 Lunge to Handstand

WOD 2

4 Rounds For Time

10 OH Squats 45/30kg

10 Chest to Bar Pull Ups

10 Burpee Box Jump Overs 24/20″

*15min Time Cap

 

 

Friday 25

WOD 1

20 minute Snatch Practice

WOD 2

Crossfit Games Open 15.1

AMRAP 9

15 Toes To Bar

10 Deadlifts 80/55kg

5 Snatches 80/55kg

 

 

Saturday 26

Coaches WOD

 

 

Sunday

REST DAY

 

 

 

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