Monday 12th August 2019
Today's Training
CrossFit
IWT
Every 4 minutes x 3
15 Heavy Russian Swings
Row, Ski or Bike 60 seconds @ 85-90% effort (Hard but not all out)
Rest 5 minutes
Every 4 minutes x 3
15 KB Goblet Lunges
Row, Ski or Bike 60 seconds @ 85-90% effort (Hard but not all out. Choose a different option to before)
Rest 5 minutes
6 minutes for quality:
5 Strict Pull Ups/Ring Rows
10 Press Ups
15 Strict Sit Ups
Barbell Club at 6pm
Depth Jump from low box 5x3
15mins:
High Hang Snatch + Hang Snatch x2 @65-75%
Hang Snatch Pull 4x3 @75-85%
Strength Training at 7pm
Shoulder Press - Build to a 3RM for the day
3 x 2 @ 90% of above
3 sets:
Push Press x 10 reps
Bent Over Row x 10 reps each arm
Rest 60 seconds between exercises
EMOM8:
1) 30 seconds Slow N Grow Pull Ups/Ring Rows
2) 30 seconds Renegade Rows
Endurance Training at 8pm
Partner WOD
EMOM 40 for max reps (8 rounds):
1) Burpee partner jumps (partner in plank)
2) Pull ups (partner in dead hang)
3) Wall balls (partner in wall sit)
4) Cal row/ski/bike (partner in KB front rack hold)
5) Rest
1 person does the holds for 1 full round while the other person does working movements for 1 full round then they swap.
Moving partner can only accumulate reps while their partner is the designated hold position.
