Author: Jim King

07 Sep Friday, 08/09/17

A) Back Squat 1 RM B) Push Jerk 1 RM C) AMRAP in 5 minutes: 5 Burpees 5 Toes-to-Bar 5 Push Jerks @ 60% ...

06 Sep Thursday, 07/09/17

A) Snatch - 20 minutes B) Clean and Jerk - 20 minutes https://www.youtube.com/watch?v=oWNSNtC6Kmc...

05 Sep Wednesday, 06/09/17

A) Bench Press 1 RM B) 5 rft: 400m Run 10 Pushups 10 KB Swings (32/24kg) 10 Pushups ...

04 Sep Tuesday, 05/09/17

Each for time:   0:00 - 5:00 40 Cal Row 30 Wall Ball (9/6kg)   5:00 - 10:00 40 OHS (45/30kg) 30 Box Jumps (24/20")   10:00 - 15:00 40 Situps 30 DB Thrusters (2 x 15/10kg)   15:00 - 20:00 400m Run 30 Toes-to-Bar ...

03 Sep Monday, 04/09/17

A) Deadlift 1 RM   B) "Bradshaw"   10 rft: 3 HSPU 6 Deadlifts (102.5/70kg) 12 Pull-Ups 24 D-Us   - 20 minute time cap ...

03 Sep Sunday, 03/09/17 – Rest day.

01 Sep Saturday, 02/09/17

7am Weightlifting 6, 7, 8am CrossFit   A) Open 12.5 AMRAP in 7 minutes: 3,3 / 6,6 / 9,9 etc Thrusters (45/30kg) C2B Pull-Ups   B) AMRAP in 15 minutes: 80 Double Unders 40 Situps 20 DB Pushups (2 x 20/15kg) 10 DB Kickback Burpee Deadlifts (2 x 20/15kg) Froning: 162 (18s + 21 Thrusters + 14 Pull-Ups).  Bailey: 156 (18s...

31 Aug Friday, 01/09/17

A) 5 x Complex   1 Press 3 Push Presses 5 Push Jerks   B) Partner WOD   AMRAP in 12 minutes:   A - 20 Cal Row B - 20 Box Jumps   A - 20 RKBS B - 20 Lunges   A - 20 Second Tuck Support B - 20 Squats   - both partners complete A and B before moving on ...

30 Aug Thursday, 31/08/17

A) Barbell complex Power Snatch + Hang Power Snatch + OHS + Snatch B) 4 rounds, not for time: 8 Front Squats 6 Muscle-Ups 4 Deadball ots or 8 Front Squats 6 Strict Pull-Ups 4 x 10m Farmer Carry - Front Squats off the deck ...

29 Aug Wednesday, 30/08/17

For time: 800m Row 5 x 200m Run 10 LH KB HPS (24/16kg) 10 RH KB HPS (24/16kg) 10 Box Jumpovers (24/20") 80 Wall Ball (9/6kg) ...