Weekly CrossFit

Monday 16th April – Sunday 22nd April

April 15, 2018



A) Front Squat - Build to a heavy double in 14 minutes
B) Deficit reverse weighted lunges 3x12 - 6 per leg
WOD - 8min amrap
10 kb snatches 24/16kg
20 kb overhead reverse lunges 24/16kg
10 push ups



A) Strict press 3 reps x5 sets. (Bar from floor)
B) Bent over row BB 3x 6-8 reps
WOD - alternating emom 12
20 seconds of max effort Thrusters 45/30kg
30 seconds of bike, ski or row. Alternate between all 3 machines.



Monday 9th April – 15th April

April 8, 2018

Monday 9th April

A) Below knee hang power snatch EMOM 10 x3 reps AHAFA
B) Snatch Pull to mid thigh 3x5 90-100% of 1RM
C) 10min AMRAP
7 power snatch 42.50/30kg
21 Double unders
Emom = 3 Burpee box jump (not overs)

Tuesday 10th April

A) Front Squat 5x5 with 3sec pause at bottom of each rep
B) Weighted box step downs 3x6 per leg
C)3x 4min AMRAP - 1min rest after each AMRAP, reset after each round

8 Deadlifts 70/50kg
6 Toes to bar
4 Hang power clean 70/50kg
2 Bar muscle ups

Wednesday 11th April

Functional Body building – Sunday 8th April

April 8, 2018

A. 4 sets warm up

In pairs: YGIG

200m row

6KBS single arm clean and press


4 sets:

A1. Close grip bench press 10,8,6,4

A2. Pendlay Row 10,8,6,4


3 sets:

B1. 10 Single arm KB overhead reverse lunge

B2. 10 Single arm DB row


4 sets:

30 KB front rack wall sit

30 feet elevated ring plank

8 DB bicep curls

Monday 2nd – 8th April

April 1, 2018

Monday 2nd April

OH Squat 5x7 AHAFA


WOD - complete as much work as possible in a 16 minute window of -

Buy in 200m Run


T2B + OHS 42.5/30kg


Pullups + Power Snatch 42.5/30kg

Buy out 200m Run


Tuesday 3rd April

Emom 10 - for quality of reps

Monday 26th- Sunday 1st April

March 25, 2018

Monday 26th March


Push press 9-7-5-5-3-3 AHAFA

3x6 per arm - Half kneeling KB Strict press AHAFA


WOD - 3 rounds - 3minutes ON 1min REST

15 STOH 50/35kg

60 DU

REMAINING TIME = max cals bike, row , ski (use a different machine per round)


Tuesday 27th March


Deadlift 5x10 touch and go reps

1 5 6 7

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