Wednesday 30th March

A) Power clean + box jump

Every 02:00 x 6 rounds

5 power clean 65/45

10 box jumps 24"/20"

WOD EMOM x 21 min

1) 15 wall ball 9/6

2) 12 power clean 50/35

3) 50 double unders 

Tuesday 29th March

A) OHS 

6 x 3 building up to a moderate load aiming for full depth every time!

WOD 15 min AMRAP

12 oh walking lunge 42.5/30

9 ttb

6 burpee over bar

Monday 28th March

A) Front squat

5 x 8 x 75%

WOD 21-15-9

Thruster 42.5/30

Ttb

*200m run between rounds

Friday 25th March

WOD CF Open 16.5

For time 

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

Thruster 43/29

Bar facing burpees

Thursday 24th March

WOD EMOM x 32

Min 1) 12/10 cal assault bike

Min 2) 1 round of cindy

Min 3) 15/12 cal row

Min 4) rest

Wednesday 23rd March

A) deadlift

20 mins to work up to a 3RM for today

WOD 6 min AMRAP

15 KBS 24/16

50 double unders 

- 3 min rest

6 min AMRAP

15 hollow rocks

3 deadlift 1.5 x BW 

Tuesday 22nd March

A) Push press from floor

EMOM x 12

1 power clean + 5 push press

Around 60-65% of 1RM

WOD 15 min AMRAP

21 thrusters 42.5/30

15 box jump 24"/20"

9 burpee 

Monday 21st March

A) Front Squat

6 x 4 x 75%

WOD 3RFT

5 bar muscle up 

30 wall balls 9/6

400m run

Friday 18th March

CrossFit Open 16.4

13 minute AMRAP

55 deadlifts 102/70

55 wall balls 9/6

55 calorie row

55 hspu 

Thursday 17th February

WOD 5RFT

5 burpee over bar

10 power snatch

15 ttb

200m run

Wednesday 16th February

A) Banded strict press

5 x 5 adding load via KB 

M - purple bands F - green bands

WOD EMOM x 18

1) 15 KBS 24/16

2) 20 wall balls 9/6

3) 12 burpee to rig

Tuesday 15th March

A) Front squat pause

6 x 3 building in load

Each rep must have a long 3 second pause

WOD 

100-80-60-40-20

Double unders

25-20-15-10-5

Thruster 42.5/30

Box jump 24"/20"

Monday 14th March

A) EMOM x 12

3 power cleans + 3 front squats 

WOD 3rft 

12 power cleans 60/40

400m run

Friday 11th March

A) Back Squat

5 x 3 @ 80%

WOD CF Open 16.3

7 min AMRAP

10 power snatch 35/25

3 bar muscle ups

Thursday 10th March

A) bench press + strict pull up

10-8-6-4-2 increasing weight

*max effort strict pull ups between each set of press

WOD start a new round every 05:00

12 alternating pistols 

20 KBS 24/16

50 double unders

Max effort hollow rocks in the remaining time

x3

Wednesday 9th March

A) Deadlift

10 mins to work to a 5 & 70%

Then EMOM x 10 min

5 @ 70%

WOD 3RFT

20 deadlift 50/35

300m run

12 c2b pull up

Tuesday 8th March

A) BHN Snatch grip push press

5-7 sets of 5 reps aiming for total stability when locked out over head

WOD EMOM x 16 mins

1) :45 rowing sprint

2) :45 double unders

3) :45 burpee to rig

4) rest

Monday 7th March

A) Front Squat

Work up to a new 3RM for the day

WOD 5RFT

20 wall ball 9/7

20 burpee box jump 24"/20"