Monday 11 July 2016
Today’s workout of the day:
Deficit deadlift
Same format as last weeks lifting
Then
20-15-10-5
Medball thruster
cals Row
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Saturday 9 July 2016
Today’s team wod is:
3000m row
300 double unders
3 mile run
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Friday 8 July 2016
Today’s workout of the day is:
Press (using the same percentages as during the week)
Then
3 rounds
3 deadlifts
3 hang cleans
3 push press
3 front squats
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Thursday 7 July 2016
Today’s workout of the day is:
HSPU program
Then
Run 800m
Rest 2mins
Run 400m
Rest 1min
Run 200m
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Wednesday 6 July 2016
Today’s workout of the day is:
Squat
10@60%
8@70%
6@75%
20@50%
Then
10min AMRAP
10 power snatch (60-70% of 1rm)
50 double unders
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Tuesday 5 July 2016
Today’s workout of the day is:
Handstand press up program.
Then
EMOM for 15mins
1 Clean pull 80-90% of 1RM
1 Clean
1 Jerk
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Monday 4 July 2016
Today’s workout of the day is:
Clean grip deadlift
10@60%
8@65%
6@60%
20@50%
Then
5 Rounds
21 box jumps 24/20″
21 goblet squats 32/24kg
21 Kettlebell Swings
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Sunday 3 July 2016
Today’s workout of the day is:
(A)
Hip Power Snatch + OHS (3+1) load by feel
(B)
21-15-9
Double KB Cluster (24/16)
Pull Up
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Saturday 2 July 2016
Today’s workout of the day is:
AMRAP in 25mins
In teams of 2
50 HSPU
100 Deadlifts 60/40kg
50 Pull ups
100 Kettlebell swings 24/16kg
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Friday 1 July 2016
Today’s workout of the day is:
The CrossFit Total
Find your 1RM for;
Back squat
Press
Deadlift
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