Monday 18th March 2019
Today's Training
CrossFit
Every 2 minutes x 5:30 seconds Press Ups/Strict Handstand Press Ups
In 10 minutes complete:
Run 800m
In remaining time complete AMRAP:
15 Plate GTOH 20/15kg
12 OH Plate Lunges 20/15kg
9 Burpee Plate Jumps
Barbell Club at 6pm
Snatch - Work up to max
Strength Training at 7pm
Dynamic Effort Lower
A) Every 90 seconds x 4
5-8 High Box Jumps
B) 5 sets:
Back Squat x 2 @ 80%, 30X1 tempo
KB Single Leg RDL x 7 each leg
Rest 60-90 seconds between exercises
C) EMOM12:
1) Russian Swing x 8-12
2) 10 Landmine Squats
3) 30-60 seconds Front Loaded Carry
4) Rest
Endurance Training at 8pm
Team WOD
Teams of 3:
*1 person working
*1 person resting
*1 person holding D-ball
For time (split reps between you as you like):
100 pull ups
100 DB push press
100 sit ups
100 air squats
800m run/row/ski
100 KB SDHP
100 press ups
100 toes to bar/v-sits/tuck ups
100 air squats
800m run/row/ski