Saturday 23 July 2016

Mobility 15 Mins   WOD – Partner Max rounds in 30 Minutes 2 Person WOD, 1 male/1 female Each athlete must complete the movement before advancing to next station 15x Wall Balls 20/14lbs 15x Box Jumps 24/20″ 12x Pull-ups 10x Burpees 10x Knees to elbows  

Tuesday 19 July 2016

Strength/ Skill Snatch Priority Fast High Snatch Pulls (A) 4×3 at 1RM Snatch weight Sets on clock 0:00,1:30,3:00,4:30 (B) then 3×3 at 110% of 1RM Snatch Sets on clock 6:30,8:00,9:30 WOD Crossfit Open 11.1 10Min AMRAP 15 Power Snatch 35/25kg 30 Double Unders

Monday 18 July 2016

Strength/ Skill 1 Power Clean + 1 Push Jerk + 1 Thruster Work up to heavy single in complex (12min) Running Clock WOD 0-7Min 8-6-4-2 Muscle Ups (Bar or Ring) Thrusters 60/42.5kg 7-14Min 10-8-6-4-2 C2B Pull Ups Thrusters 50/35kg 14-21Min 12-10-8-6-4-2 Pull Ups Thrusters 42.5/30kg Each for time or score reps if you don’t finish…

Saturday 16 July 2016

Mobility 15 Mins   WOD For time Teams of 3, all Male or all Female if possible Row 300 calories 90x Hang Squat Clean 50/35kg 300x Double-Unders 90x Power Snatch 50/35kg 300x Box jumps 24/20″ 90x Push Press 50/35kg 300x Wall Balls 20/14lbs ———- One athlete working at a time, finish one station before moving…