Monday 25 June

It's TEST WEEK! Let's see how we have done these past 10 weeks.

Olympic lifting:
1rm Clean & Jerk

Strength:
CrossFit Total
(1rm Back Squat/shoulder press/deadlift)

Wod:
Grace
30 x C&J (60/40)

Results:

Friday 22 June

Strength:
Snatch @ 85%
(Every minute on the minute for 7 minutes)

Front Squat
Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)

Skill:
Goat Week continues. Spen 10 mins on a skill you suck at!

WOD:
21-15-9

OHS (50/35)
Pull Ups (c2b)
Box Jump (24/20)

Results:

Thursday 21 June

Strength:
Est either a new 3rm or 5rm Shoulder Press

Skill:
Goat Week continues. Spen 10 mins on a skill you suck at!

WOD:
Run 1600m
20 HSPU'S
20 GHD
Run 800m
15 HSPU'S
15 GHD
Run 400m
10 HSPU'S
10 GHD

Results:

Tuesday 19 June

Strength:
Deadlift 3x5@85%
1 x 15-20 Deadlift @ 55% 1rm

Skill:

Goat Week - Spend 10-15mins on a skill you suck at!!

WOD:
9 - 6 - 3
BodyWeight Bench Press
2for1 Wall balls

Results:

Monday 18 June

Olympic Lifting:
3-3-3-3-3 Power Clean + Split Jerk

Strength:
Back Squat
Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)

WOD:
Row 1km
5 x Rope Climb
100 x Double Unders
Row 750m
4 Rope Climb
75 x Double Unders
Row 500m
3 x Rope Climbs
50 x Double Unders

Results:

Friday 15 June

Olympic Lifting
OMEM for 10 mins perform:
2 position Snatch @ 80% (High Hang & Mid Thigh)
(rest 2 mins between sets)

Strength:
Front Squat
Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)

Wod:
Elizabeth:
3 rounds
21-15-9
Squat Clean 60/40kg
Ring Dips

We are holding the Olympic Lifting Course this weekend on both Saturday and Sunday meaning the gym will be closed. This will be the perfect opportunity for a 5km Run