Wednesday

5 RFT

400m (L1 200m)

10 x Deadlifts @ 60% 1RM

30 x Double Unders

Tuesday

For Time:

21 - 18 - 15 - 12 - 9 - 6 - 3

Thrusters (L1 30/20, L2 & L3 40/30)

KB Swings (L1 16/12, L2 24/16, L3 32/24)

20 minute cut-off.

Monday

AMRAP 9:

10 x Squat Cleans (or power clean + front squat) @ 60% 1RM
10 x Bar Facing Burpees

AMRAP 6:

10 x Toes to Bar
10 x Box Jumps

AMRAP 3:

Max Distance in metres - Overhead Plate walking lunge (10/5kg, 15/10kg, 20/15kg)
1m = 1 rep.

Record total reps for all 3 AMRAPs.

Friday

Partner WOD:

Amrap 20:

Partner A)
10 x Wall Balls then 200m run carrying wall ball

Whilst

Partner B)
1 x Bar or Ring Muscle Up (3 x C2B pull-ups or 3 x Pullups)
3 x HSPU (6 x Push ups)
9 x Hang Power Snatches (L1 30/20, L2 40/30, L3 50/40)
12 x Box Jumps

Rest and swap, once both athletes have completed required reps.

Evening WOD will be at 6pm instead of 6:30pm due to BBQ.

Thursday

A) "CrossFit Total"

Total combined weight for:

1RM Press

1RM Back Squat

1RM Deadlift

Or

B) Total combined weight for:

1RM Weighted Push-up
1RM Weighted Strict Pull Up
1RM  Weighted Ring Dip