July 2017

0:00 - 8:00 OTM 40 second Row for Cals 8:00 - 12:00 Rest 12:00 - 20:00 Incrementing AMRAP 10m Shuttle Run Burpees Situps or Toes-to-Bar 20:00 - 24:00 Rest 24:00 - 32:00 AMRAP 9 Pull-Ups 12 Box jumps (24/20") 15 KB Swings (24/16kg) https://www.youtube.com/watch?v=Q2ICfmoS5hg      ...

7am Weightlifting 6, 7, 8am CrossFit WOD AMRAP in 20 mins: "The Open Test" 50 Wall Ball (9/6kg) 50 Double Unders 40 Box Jumps (24/20") 40 Toes-to-Bar 30 C2B Pull-Ups 30 Burpees to 6" 20 Power Cleans (65/45kg) 20 Jerks (65/45kg) 10 Power Snatches (65/45kg) 10 Muscle-Ups BBF - as above but after the burpees, sub: 20 KB Swings 20 HSPU 10 LH KB...

For the next five weeks there will be a separate leg strength program running as well as the regular program. This will be posted at the gym. It is advisable that only well conditioned members take on the full program. It will be different to recent weeks...

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