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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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25/9/2014

Main – CrossFit Metcon (Time) 50 Push-ups 400m Run 21 Front squats 40/30 800m Run 21 Front squats 40/30 400m Run 50 Push-ups Rx+ 60/50

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24/9/2014

Main – CrossFit Power Clean (20mins to find 1rm) Metcon (Time) 5 RDFT of 250m Row 10 power cleans 70/50 Rx+ 80/60

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23/9/2014

Main – CrossFit Back Squat (5/5) Metcon (Time) 3 RDFT of 400m Run 15 HSPU 12 TTB 9 Pull-ups Rx+ Bar Muscle-ups

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