Friday 23 June 

Warm Up
​
3 toes to bar / toes to chin
run to the end of the long platform
3 burpees
run back to the rig
3 toes to chin, etc.

5 minute AMRAP


WOD 1
9 minute AMRAP

15 shoulder to overhead @ 60/42.5kg
200m run
REST 5 MINUTES BETWEEN WODS
WOD 2 - FOR TIME

30 head touch burpees
25 hang cleans @ 60/42.5kg
75 air squats
25 hang cleans
30 head touch burpees

Time cap: 25 mins

Wednesday 21 June

Strength

7 x 3 overhead squats
Increase weight each set

WOD

10 rounds

6 snatches @ 60/42.5kg
6 bar over burpees

Rx cap = 14 minutes
Time cap = 20 minutes

Tuesday 20 June

Strength:
8 x 2 heavy strict press
8 x 2 L sit strict pull-ups

WOD

11 min AMRAP

30 kb swings @ 32/24kg
15 triple unders / 50 double unders / 100 single unders

Monday 19 June

Strength - Deadlifts

WOD

In a 7 minute window
20 front squats
400m run
Amrap GTOH

Rest 2 mins

REPEAT

SCORE IS TONNAGE
GTOH x kg

Friday 16 June

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Wednesday 14 June

Strength
Build to your heaviest
Clean and 2 Split Jerks

WOD
16 min AMRAP

3 bar muscle up / 15 pull-ups
20 air squats
30 second handstand hold

Tuesday 13 June

Strength
Strict press
1 x 5 @ 55%
1 x 5 @ 65%
1 x 3 @ 75%
3 x 3 @ 85-90%

Superset
12 deadlifts @ 50%

WOD

5 x 3 minute rounds

Run 400m
Amrap wallballs
Rest 1 minute between sets

Monday 12 June

Strength - Back Squat

WOD - 2 rounds for time

100 double unders
20 STOH @ 70/50kg
400m run // 500m row

18 minute cap

Friday 9 June

"ALL THE CROSSFIT"

3 rounds for time

30 wallballs
30 kb swings @ 32/24kg
30 toes to bar
30 burpees

Cash out: 400m run with sandbag

Thursday 8 June

Skill : HSPU

L1: 14 min Amrap
Min 1: 6 HSPU
Min 2: 30 double unders

L2: HS practice and tekkers

WOD
20 front rack lunges @ 60/42.5kg
200m run
30 front rack lunges @ 42.5/30kg
400 m run
40 front rack lunges @ 30/20kg
800m run

Rx cap = 15 mins
Full cap = 20 mins