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Monday 11 August 2014

Main – CrossFit Pull-ups (Kipping and Butterfly Progression) Bar Muscle-ups Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups

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Saturday 9 August 2014

Main – CrossFit Metcon (AMRAP – Rounds) Work on Hang Clean and Push Jerk Technique Partner DT 17min AMRAP (Complete one round and then change) 12 Deadlifts 70/50 9 Hang Cleans 6 Push Jerks

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Friday 8 August 2014

Main – CrossFit Metcon (Time) 21, 15, 9 Row for Calories Thrusters 30/20 Med Ball Cleans SDHP’s 30/20 Wall Balls Burpees

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Thursday 7 August 2014

Main – CrossFit Pistols (Progression) Handstand Push-ups (Progression) Bar Muscle-ups (Progression) Ring Dips (Progression) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Ring Dips 10 KB Goblet Squats 30 Double Unders Rx+ 5 Bar Muscle Ups 10 Pistols 30 Double Unders

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Wednesday 6 August 2015

Main – CrossFit Overhead Squat (Increase Weight Each Set) Power Snatch (Maintain Form, No touch and Go) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

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Tuesday 5 August 2014

Main – CrossFit Deadlift (Strict Form, Slow, Control 85% 1RM) Metcon (Time) For Time, 400m Run then, 4 Rounds 15 Pushups (hand release) 30KB Swings 24/16 400m Run RX+ 400m Run then, 4 Rounds 15 Pushups Strict chest to floor 30KB Swings 24/16 400m Run

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Monday 4 August 2014

Main – CrossFit Front Squat (Increase wt each ser up to 3rm) CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups

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Saturday 2 August 2014

Main – CrossFit Metcon (Time) Strength 8 Sets 2 Squat Cleans then 1 Split Jerk 5 Rounds for Time 6 Ring Dips 12 Burpees 24 Air Squats Rx+ 5 Rounds for Time 6 Muscle Ups 12 Burpees 24 Air Squats

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Friday 1 August

Main – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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Thursday 31 July 2014

Main – CrossFit Power Clean (Technique) Push Press (Technique) Push Jerk (Tecnique) Metcon (AMRAP – Reps) 3 Rounds for Reps 1 Min Clean and Jerks 60/40 1 Min Double Unders 1 Min Rest Metcon (Time) 100 Wall Balls for Time

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