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Wed 1st July

Strict press 5 reps
omem 8 mins
Then
System 7 row
With a twist 32 min.

Thu 2nd July
8 min tech
Max 2 Snatch balance
Max 2 hang clean
20 min
Metcon
3 – snatches 40/25
3 – pull ups
3 – power cleans 40/25
12 mins

Fri 3rd July
Max 20 rep back squat
Max 10 rep bench press
1 k row PB

Sat 4th July
Crazy Sat

Mon 6th July
C & J 15 mins
Then
Grace & fran = Gran
21 thrusters
21 pull ups
10 C&J
15 thrusters
15 pull ups
10 C&J
9 thrusters
9 pull ups
10 C&J
60/40 ..50/30  40 /25.
22 mins

Tue 7th July
Cindy & Annie = Cannie
5 pull ups
50 D/U
10 push ups
50 ab mats
15 squats
5 pull ups
40 D/U
10 push ups
40 ab mats
15 air squats
30 D/U
Etc 10 ab Matt 10 D/U
22 mins

Wed 8th July
Max 3 rep barbell row
Max 3 rep floor bench
30 mins
Metcon
10- Bar row
10- Bar push up
12 min

Thu 9th July
Snatches
15 mins
Then
Compare to last year.
Jackie & Isabel = Jisabel
1 k row
10 snatches
50 thrusters. ( ouch )
10 snatches
30 pull ups .
10 snatches .
60/40 ..50/30. 40/25.
22 mins

Fri 10th July
Free Friday WOD
Of your choice

Sat 11th July
Crazy Sat

Week’s WOD’s

Mon 13 th July
Partner deadlift/ row
60/30. 80/40. 100/60. 110/70
150/75.170/85..190/105.. 200/115.
Men up in 10 kg every set .
women up in 5 kg every set.
300 m row 10 D/L
300 m row 9 D/L
300 m row 8 D/L
Etc down to rep 1 max
40 mins only .

Tue 14 th July
Mon 25 th May
Partner up .
Rack Press/jerk row ladder.
Start off with bar 20/15/ 8
10 reps down to 1 rep
Usual 300 m row in between .
40 min .

Wed 15 th July
Partner up
Squat / row ladder.
60/60. 40/40.. 20//20
150 / 105. 130/ 85. 110/ 65.
Men up 10 kg , women 5 kg .
300 m row 10 squats.
300 m row 9 squats.
Etc down to 1 rep max.
40 min

Thu 16 th July
Partner up.
Snatch or C &J row ladder .
45/30.. 35/25… 30/20.. 20/15..
90/52. 80/47. 75/42. 65/37
Men up 5 kg every set .
women up 2.5 kg every set.
300m row 10 snatches
300 m row 9 snatches
300 m row 8 Snatches
Etc down to rep 1 max
40 mins.

Fri 17 th July
Crossfit Hope
1 min Burpees
1 min Power snatch. 35/25
1 min Box jump
1 min Thruster. 35/25
1 min C 2 Bar ( band )
1 min rest
3 rounds
Add total reps

Mon 20th July
Compare to Feb 2 – 6 th
Bear 5 rep max
20 min
Metcon
80/60. 60/40. 40/25.
4- T 2 b
4- hang cleans
4 – bar rows
12 min amrap.

Tue 21st July
Deadlift 2 rep max
17 mins
Diane 21/15/9
Rx + roaming
12 min
Then
Tabata H/S hold

Wed 22nd July
Bar T/ get up max
10 mins
Metcon
1-1-1 2-2-2 etc
SDHP
Pull up
Swing
Push up on K /B.
30 min

Thu 23rd July
10 min on skill
2 rep max
Rack split jerk
20 mins
Metcon
4- split
4 – pull ups
9 mins count reps

Fri 24th July
Max 5 rep
Bench press
PB row
500 m & 1000.

Sat 25th
Crazy Sat

James 1st Week of Shouty WODS

Monday 27th July

STRENGTH:

DEADLIFTS
5MINS – WARM UP TO MODERATELY HEAVY WEIGHT
THEN:
10MINS – 3 REPS ON THE MINUTE (AT SAME WEIGHT)

CONDITIONING:
METCON – 16MINS
ASCENDING LADDER OF:
ROW (CAL) 5,10,15,….ETC
THRUSTERS 5,10,15,….ETC >>BAR WEIGHT (50/30)(40/25)(30/20)

Tuesday 28th July
STRENGTH:
STRICT PRESS
15MIN – 5REP MAX

CONDITIONING:
PARTNER METCON – 20MIN
ALT. MOVEMENTS
200M RUN
15 KB SWINGS (24/16)(20/12)(16/10)
8 HANG POWER CLEANS

Wednesday 29th July
STRENGTH:
FRONT SQUATS
20MINS – 3,3,3,3,2,2,2,2,1,1,1,1 UP TO 90-100%

CONDITIONING:
18MINS – 1 MIN ROUNDS FOR REPS, OF:
DOUBLE UNDERS
BURPEES
PULL UPS

Thursday 30th July
STRENGTH:
POWER CLEAN
5MIN – WARM UP TO MODERATELY HEAVY WEIGHT
THEN,
15MINS, GOING EVERY 90SEC:
4 POWER CLEANS AND 8 PUSH UPS

SKILLS:
5MINS – HANDSTAND HOLD TECH WORK
5MINS – HOLLOW ROCK WORK

CONDITIONING:
METCON – 5MINS AMRAP
16 SDHP (24/16)(20/12)(16/10)
9 BOX OVERS
(SHARE EQUIPMENT WITH A PARTNER)

Friday 31st July
STRENGTH:
SNATCH
15MINS – HEAVY/TECH WORK
5MINS – SNATCH PULLS

CONDITIONING:
METCON – 15MINS
MIN 1 – ROPE (GROUNDED/FULL)
MIN 2 – O/H PLATE LUNGE (20/10)(15/5)(10/NO WEIGHT)
MIN 3 – AB MAT SIT UPS

Saturday 1st August
MYSTERY SATURDAY