Thursday

For Time:

150 x KB Swings (16/12, 24/16, 32/24)

On the minutes stop and complete:

1st minute: 4 x Toes to Bar
2nd minute: 4 x Burpee Box Overs
3rd minute: 6 x Ball Slams
etc...

Continue reps on each of the minutes until KB swings are complete.
20 Minute Time cap

Wednesday

"The Chief"

AMRAP 3:

3 x Power Cleans (L1 45/30, L2 & L3 60/40)

6 x Push Ups

9 x Squats

After the 3 minutes, rest for 1 minute and repeat for a total of 5 rounds.

Tuesday

AMRAP 18:

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

20 x SDHP

20 x Push Jerks

20 x Front Squats (L3 OHS)

400m (L1 200m)

 

Monday

For Max Reps:

4 Rounds

1 min - Cal Row
1 min - Wall Balls
1 min - Burpee Bar Touch (L3 Burpee pull up)
1 min - HR Push Ups
1 min - rest

Volume Week:
CrossFit is a volume sport and in saying that, Less is more simply doesn't apply in this case. This week is a great opportunity to work on increasing engine capacity. The goal during these WODs is to maintain intensity throughout, rather than going in at 100%, then dying in the ass.
Have a great week and we'll see you at the Box!
- Edis.

Friday

Partner WOD

AMRAP 20

1 person working at a time, Complete 2 x full rounds of the following then swap:

5 x pull-ups
10 x push-ups
15 x squats

During your rest period complete:

L1- 10m bear crawl
L2 & L3 - 3 x Wallwalks

Record total full rounds only.