Workouts for the week 20-26th February

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Sunday

EMOM 21

  1. 1-3 muscle ups/ 5-7 strict pull ups
  2. 7-9 HSPU
  3. 20 Kettlebell Swings 32/24kg

 

Monday

AMRAP 20

400m run

27 Squat cleans 40/25

400m run

21 Squat cleans 50/35

400m run

15 Squat cleans 70/45

400m run

9 Squat Cleans 90/55

Remaining time

Max Cleans 100/65kg

 

Tuesday

Build to 3 rm Push press

3 x AMRAP 4

15 STOH @ 70% 3rm (from floor)

Max effort Burpees over the bar.

rest 2 mins

 

Wednesday

For time

15 deadlifts @ 120/90kg

5 rounds

25 wall balls 9/7

50 double unders

15 deadlifts @ 120/90kg

 

Thursday

Back Squat 6-6-6-6 at 8rm

Same weight throughout.

EMOM 14

  1. 8-10 Power snatch 40/25kg
  2. 7-9 Toes to bar

 

Friday

Rest Day – Gym closed

 

Saturday

Crossfit Open 16.1

9am onwards

BBQ and Open party after

Please Bring Food and Drink, we will supply some but not all.

Reggie will be serving coffee and cake (paleo-ish)

Posted in WOD.