Monday:

30 AMRAP

In Pairs:

20 X Synchronised Plate GTOH @20/10kg
20 X Synchronised Air Squat
20 X Synchronised Down Ups
20 X Synchronised Alt Lunges
20 X Calories (Split)

After Class Extra:

4 Sets:
30 Sec Handstand Hold
Rest as needed
30 X Shoulder Taps
Rest as needed

Tuesday:

Barbell – Snatch

A.

15 Mins to Build to a Heavy Double Snatch Balance

Or

OH Squat Therapy

B.

10 EMOM
1- 2 X Hang Snatch @weight achieved at A
2- 30s Hollow Body Rock

C.

Accessory – Sots Press

4 Sets
6-8 Reps (By Feel)

*Scale to Behind the Neck Snatch Grip Push Press

After Class Extra:

Daily ROMWOD

Wednesday:

A.

Accessory – Explosive Strength / Confidence / Athleticism

15 Mins Establish to Build to a High Box Jump

*Scale to Max Distance Broad Jump from a standing position

B.

Conditioning

20 AMRAP

15 X Down Ups
15 X Russian Swings @32/24kg
50 X Double Unders
15 X Calories
15 X SlamBalls @30/20lbs

Score = Reps

After Class Extra:

4 Sets
40m* Farmers Carry @2 X 32/24kg
Rest as needed

*5 Lengths of Upstairs Gym

Thursday:

A.

Strength

6 X 4 Deadlift @75-80%

B.

Conditioning

20 EMOM

1 – 8 X Devils Press @2 X 22.5/15kg
2 – 24 X Russian Twist @22.5/15kg

Friday:

Conditioning – Rolling 30 Min Clock

#paytheman

A.

3 Rounds For Total Reps (Make a note of your score each round… be honest with yourself!)

3 Min ME Cals
Straight Into…
2 Min ME DB Squat Clean @22.5/15kg
Straight Into…
1 Min ME Pull Up
Rest 3 Mins then Repeat*

*After the final Round you have 6 Mins to complete Part B!

Score = Total Reps from each Round

*Aim to be consistent each round and match your score in Round 1 each time through. Your aim is to hit 100+ Reps per round!

B.

Subtract your score for Part A from 300, and complete that number of Alt DB Snatch @22.5/15kg straight after the third round is completed. 6 Min Cap.

After Class Extra:

Tabata – Core
8 Rounds
20s On 10s Off
Hollow Body Hold / Tucked Hollow Body Hold

Saturday:

For Time

In Pairs Perform:

100 X Cals
100 X Goblet Squats @32/24kg
400 X DUs
100 X Cals
100 X DB STOH @22.5/15kg
400 X DUs

Score = For Time

Gymnastics:

Handstand Walking 🤸🏽‍♂️ – Mobility / Skill / Strength

Sunday:

Memorial WOD ‘Mary Elizabeth’

This memorial WOD from Star Spangled CrossFit (Watertown, NY, USA) pays respect to one of the gym’s coaches, who was killed in a limo crash along with her 3 sisters and their husbands. Mary served in the army and was stationed in Afghanistan. She left behind a 3-year-old son. The group were among the 20 killed in the October 6, 2018 crash.

For Time:

21-15-9
Squat Clean @60/40kg
Handstand Push-Up
Calories
Wall Ball @9/6kg
Pull-Up