Read more at www.afscrossfit.com
Strength A:
SP 6×2@80%
Strength B:
Back Squat 5×2@90%
WOD:
Nearly Nate 15min AMRAP
2x muscle ups / pull ups / ring rows – 4x Handstand push ups / push ups – 8x KB Swings 32/24 / 28/20 / 24/16
Read more at www.afscrossfit.com
Strength:
Pause snatch doubles to a heavy double then 3×2@80%
Skill:
Run 3x 400m which is out the front door down through the industrial estate turn right at the bottom and go past unit 22 then back door of gym. 2min rest between runs
WOD:
Tabats this for max reps. 8×20:10 on each exercise
Pull ups / press ups / sit ups / air squats
Read more at www.afscrossfit.com
Strength:
SP 5×5@85%
Skill:
death by handstand push ups minute 1 do 1 minute 2 do 2 and so on until you can’t do it. If HSPU are not an option do 20-30s handstand hold on the minute every minute until everyone is done on push ups. Once you are done on push ups go to holds until all are done.
WOD:
In a pair row 500m splits at 2:00/2:20 pace. Whilst partner is rowing perform burpees. Keep going and swapping until you have done 150burpees as a pair. You can only burpee while partner is rowing
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Strength:
SP 6×2@80%
Skill:
Back squats 5×3@85%
WOD:
Helen
3rds
Run 400m
21 swings @24/16
12 pull ups
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Strength:
SP 6×6@80%
Skill:
Good morning 6-6-6-6-6 not for load just for positions
WOD:
8min AMRAP
5 squat cleans @60/40 50/35 40/30
5x Turkish get ups alt arms 32/24 where possible
Read more at www.afscrossfit.com
Strength:
Power snatch plus hang power snatch plus hang sq snatch heavy as poss for complex
Skill:
6min strict toe to bar/knee to elbow / sit ups
WOD:
30-20-10
deadlifts 100/75
bar facing burpees
scale weight 80/60 or 60/45
Read more at www.afscrossfit.com
Strength:
SP 6×2@80%
Skill:
Air squats in 2mims with depth checker if depth is dodgy
WOD:
10min AMRAP
12 ohs 50/35
12 KB swings 28/20
12 c2b pull ups
N.B if either ohs or pull ups are tough scale down KB weight
