Monday 29th October

1. Weightlifting.. Back Squat (Recovery, week 4/4) 5 x 40% 5 x 50% 5 X 60% PLEASE do not go above these percentages as it is the recovery week. 2. Metcon.. Every 5:00 x 4 Rounds: 15 Thrusters @ 40/30kg Run 400m 15 Ring Rows *Score Is Your Slowest Round! *RX+ is 6 Muscle Ups

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Saturday 27th November

1. Weightlifting 20 min to establish a 1RM Squat Clean 2. “CrossFit Italian Showdown Qualifier” 7 min cap: Buy in, 3 rounds of: 7 Shoulder to Overhead @ 40/25kg 14 Deadlifts @ 40/25kg 21 Box Jump Overs @ 24”/20” Then for max points in remaining time.. Max Unbroken Hang Squat Cleans (1 rep = 1 […]

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Friday 26th November

1. Weightlifting.. Push Press: (Week 3 of 4) 75% x 5 85% x 3 95% x max reps 2. Met-Con.. For Time: (18:00 cap) 50-35-20 Front Squats @ 35/25 Kb Swings @ 24/16kg *1 rope climb before and after each set (5 in total)

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Thursday 25th October

1. Paired “WZA qualifier workout 4”.. In Pairs.. 16 min AMRAP: 2/2, 4/4, …, …, 16/16 Devil Press DB Box Steps Ups *Rx = DB’s @ 22.5/15kg, Box @ 24”/20” *Pairs will work 50/50 on each movement 2. Bench and Core.. Bench 5×3 @ 80% *Accumulate 100 Russian Twists @ 22.5/15kg DB (L+R = 1) […]

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Wednesday 24th October

1. Weightlifting.. Deadlift: (Week 3 of 4) Complete a few warm up sets, and then: 75% x 5 85% x 3 95% x max reps 2. Metcon.. 15 min AMRAP: 30 Double Unders 15 Wall Balls @ 9/6kg 30 Double Unders 15 TTB

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Monday 22nd October

Weightlifting.. Back Squat: (Week 3 of 4) 75% x 5 85% x 3 95% x max reps Metcon.. “Too many Chiefs” 5 x 3:00 rounds, 1:00 rest between 1. 3 Power Cleans, 6 pushups, 9 squats 2. 3 Sumo DLHP, 6 pushups, 9 squats 3. 3 Power Snatches, 6 pushups, 9 squats 4. 3 Push […]

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Saturday 20th October

35min running clock.. Partner “Manion” 7 Rounds: 400m Run (run together) 29 Back Squats @ 60/40kg (off the deck) Then in remaining time, Max Rounds of: 10 Hang Power Cleans @ 60/40kg 20 Floor Press @ 60/40kg

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Friday 19th October

1. Weightlifting.. Push Press: (Week 2 of 4) Complete a few warm up sets, and then: 70% x 3 80% x 3 90% x max reps *In between set complete 20 russian twists with a 20/15kg or more DB. (Left+Right= 1 rep) 2. Metcon.. 15 min AMRAP: 2 DB Snatch @ 22.5/15kg (Round 1) 1 Round […]

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