2018 | Crossfit

Every Minute For 10 Minutes Perform 1 Of The Complex: – 1 Power Clean – 1 Hang Power Clean Then 3 Rounds – 10 Power Cleans – 10 Chest To Bar Chin Ups – 10 Push Ups To Finish Tabata Planks (8 x 20sec Work/10sec Rest)

Wednesday 21/02/18

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Complete At Least 3 Of The Following 4 Movements: – 1 Mile Run – 2000m/1800m Row – 150/120 Cals Air Bike – 1800m/1600m Ski Erg **Complete in any order. Rest as required between movements.

Tuesday 20/02/18

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15 Minute AMRAP – 7 Dead Lifts – 7 Handstand Push Ups – 14 Step Ups @ 24”/20” **Dead Lift weights increase according to the following: – 135/95lbs (2 Rounds) – 185/125lbs (2 Rounds) – 225/155lbs (2 Rounds) – 275/185lbs (2 Rounds) – 315/205lbs (Max Rounds) Then For Time, In Partners – 150 Burpees (Alternate 5’s) **Alternate Work/Rest

Monday 19/02/18

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20-20-20 Single DB Front Squat Accrue 30 Strict Chin Ups Then For Time – 30 Toes To Bar – 40 DB Snatches @ 22.5/15kg (Alt. Arms) – 50m Single DB Overhead Walking Lunge (10m Per Arm Alternating) – 60/50 Cal Row – 70 Double Unders

Sunday 18/02/18

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4 x 200m Run – 1st 50m: Slow Jog – 2nd 50m: Moderate Run – 3rd 50m: Fast Run – 4th 50m: Sprint **On a running clock, complete runs @ 0,2,4 and 6mins. Then 3 Rounds – 800m Slow Jog – 400m Moderate Run **Rest 1 Minute Between Rounds

Saturday 17/02/18

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1 Rep Max Squat Clean And Jerk Accrue 20 Muscle Ups Between Sets Then 3 Rounds – 16 Thrusters @ 95/65lbs – 8 Burpees – 4 Squat Cleans @ 185/125lbs – 8 Burpees

Friday 16/02/18

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Rest Day

Thursday 15/02/18

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5 Rep Max Bench Press Mobilise Between Sets Then 11 Rounds (11 Minute Time Cap) – 9 Wall Balls – 7 Toes To Bar To Finish 3 Minutes – Max Cals Air Bike