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5/12/14

Main – CrossFit Barbell Row (3×8) Bench Press (Work to 5 RM) Metcon (Time) 5 Rounds 50 Double Unders 20 K2E 20 Pushups 1 30m sled drag

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4/12/14

Main – CrossFit Push Jerk (5-5-5-5-5) Metcon (3 Rounds for time) 3 Rounds 300m row 15 KB Swings 15 Burpees Rest 2 mins Each round for time

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3/12/14

Main – CrossFit Overhead Squat (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) Partner WOD 15 min AMRAP 5 Power Clean 60/40 5 Front Squat 60/40 5 Burpee over bar 200 m run Complete full round then change

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2/12/14

Main – CrossFit gymnastics progressions (No Measure) Metcon (Time) 20 15 10 5 Pullups Wall balls Metcon (AMRAP – Reps) 3 min double under AMRAP

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1/12/14

Main – CrossFit Back Squat (5×2) Pull-ups (5×4) CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″

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29/11/14

Main – CrossFit Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-ups

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28/11/14

Main – CrossFit Skill and weakness (No Measure) 15 mins to work on skill or weakness Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 3 Turkish Getups (each arm) 12/8 6 KB Swings 9 Pushups 12 Air Squats 100 m Run

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27/11/14

Main – CrossFit Muscle-ups (3×3) Dips (3×6 ) Overhead Squat (3×3@80% 1RM) Metcon (Time) 15, 12, 9, 6, 3 Thrusters 45/30 40 Double Unders between each round

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26/11/14

Main – CrossFit (No Measure) Warm up for deadlift 1rm 15 reps with bar 8 reps 50% 1rm 6 reps 60% 1rm 5 reps 70% 1rm 3 reps 85% 1rm Deadlift (1 REP MAX) Metcon (Time) Partner Row 500, 400, 300, 200, 100 swap at completion of each distance Toes-To-Bar (30 for time)

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25/11/14

Main – CrossFit Shoulder Press (5-5-5-5-5) Metcon (AMRAP – Reps) 5 Min AMRAP 5 Push Press/Jerk (from floor) 60/40 10 burpees rest 5 min then 5 min AMRAP 5 wall balls 10 box jumps Score for total reps WOD 1 and 2nd Score for WOD 2

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