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16/10/2014

Main – CrossFit Metcon (No Measure) Gymnastics progressions pull-ups, ring dips, toes 2 bar Metcon (Time) For time of 50 pull-ups 400m run 30 ring dips 400m run 20 toes 2 bar

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15/10/2014

Main – CrossFit Front Squat (5/5) Metcon (Time) 10/3 @ 85% of 1RM back squat max muscle-ups every second round – scale as required FINISH TABATA hollow rocks

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14/10/2014

Main – CrossFit Deadlift (5/8) Metcon (Time) 3 RFT OF 400m run 21 SDHP 40/30 12 box jumps FINISH 3/1imn L-Sit holds

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13/10/2014

Main – CrossFit Split Jerk (5/3) Metcon (Time) 5 RFT OF max unbroken strict press 45/35 150m sprint row between sets FINISH 3/1min superman holds

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Sunday 12 October

Main – CrossFit () () ()

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11/10/14

Main – CrossFit The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

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10/10/14

Main – CrossFit gymnastics progressions (No Measure) Metcon (AMRAP – Reps) 5×3 min rounds rest 90 sec between rounds 7 thrusters 40/30 7 pullupsTotal reps for 3 rounds

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9/10/14

Main – CrossFit Power Snatch (5×3) Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″RX+ 1.5 Bodyweight 32′ 24′ Box Jump

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8/10/14

Main – CrossFit Pull-ups Metcon (Time) 400m run then 10-1 Pullups RX+ C2B Wall Balls Finish 400m Run

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7/10/14

Main – CrossFit Overhead Squat (5×2) Metcon (Time) 21 15 9 Front Squat 60/40 Rx+ 70/45 KB Swings 24/16 BJ 24″32″ Box Jumps

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