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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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6/10/14

Main – CrossFit Pistols (3 sets of 5 ) Push Press (4 sets of 3) CrossFit Games Open 13.4 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 […]

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4/10/14

Main – CrossFit Metcon (AMRAP – Rounds and Reps) Partner WOD 20min AMRAP 5 Power Cleans 60/40 5 Front Squats 5 Push Jerks Complete 1 Round then change

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3/10/14

Main – CrossFit Metcon (Time) 20 15 10 5 Thrusters 35/25 Hang Clean 35/25 Burpee Over Bar

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2/10/14

Main – CrossFit Deadlift (20 Mins to Find 3 RM) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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1/10/14

Main – CrossFit Metcon (No Measure) EMOM 10 Mins 2 Squat Cleans 1 Split Jerk Metcon (Time) 5 Rounds 25 Wall Balls 250m Row

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30/9/14

Main – CrossFit Pull-ups (Strict/weighted 3×3) Floor Press (3×8) Metcon (AMRAP – Rounds and Reps) 12 Min 5 Pullups Rx+ C2B Pullups 10 Pushups 20 Double Unders

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29/9/14

Main – CrossFit Front Squat (Find 3 RM) Bar Muscle-ups (or Ring Dips 3 sets Max Reps) Metcon (Time) 3 Rounds 400m Run 12 Push Press 50/35 RX+ 60/40 21 Box Jumps

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26/9/2014

Main – CrossFit Pull-ups (5/5 weighted pull-ups, 3 times max L-sit holds) Metcon (Time) “Baseline on Juice” 2 RDFT of 500m Row 10 HSPU 20 Pull-ups 30 Sit-ups 40 Push-ups 50 Squats 60 Double unders 400m Run

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