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CrossFit – Fri, Jul 11 Shoulder Press (3 x 3 80-85% same weight across) 3 x 3 80-85% same weight across 1 big drop set: 15-30 reps 50% Metcon (Time) Partner 40-30-20-10 Calorie Echo Bike Push-ups C2B

CrossFit – Thu, Jul 10 Metcon (AMRAP – Rounds and Reps) AMRAP 30: 20 V-UPS 15/12 Calorie Row 100m Farmers Carry 15/12 Calorie Row 20 Alt. DB Snatches DB 50/35

CrossFit – Wed, Jul 9 Power Clean (3 x 4 ) 3 x 4 add weight each set 2 Unbroken Power Cleans -rest 0:15 2 Unbroken Power Cleans rest 2 minutes between sets Barbell should be around 75% this is called a cluster set, this is a technique where you break up a single set

CrossFit – Tue, Jul 8 Split Jerk (5 x 2 80%) 5 x 2 80% Same weight all sets

CrossFit – Mon, Jul 7 Back Squat (5×5 work between 75-80% same weight across) 5×5 work between 75-80% same weight across

CrossFit – Sat, Jul 5 Metcon (Time) Partner WODFor Time: P1: 12/10 Calorie Echo Bike, P2: 12/10 Calorie Row50-40-30-20-10 together AbMat Sit-ups P1: 12/10 Calorie Row, P2: 12/10 Calorie Echo Bike 50-40-30-20-10 together Single Dumbbell Box Step-ups – Notes: One partner starts on the bike, the other on the rower. At completion of those calories,

CrossFit – Fri, Jul 4 Overhead Squat (3 x 8 at 50-60% 3 second Hold in Bottom) 3 x 8 at 50-60% 3 second Hold in Bottom score your heaviest weight Metcon (Time) 2 Rounds For Time: 1 Mile Run 1,000/900m Row Goal 20-28 minutes aim for sustainable intensity and hold steady output. We are

CrossFit – Thu, Jul 3 Shoulder Press (4×4 work between 70-75% same weight for all sets) 4×4 work between 70-75% same weight for all sets Metcon (Time) 3 Rounds: 7 Push Press 7 Burpee Box Jumps 25/20 Calorie Echo Bike 3 Rounds: 5 Push Press 5 Burpee Box Jumps 400m Run 3 Rounds: 3 Push

CrossFit – Wed, Jul 2 Deadlift (3 x 5 same weight across 75-80%) 3 x 5 same weight across 75-80% Metcon (Time) For Time: 30 Deadlifts 50 Push-ups 800m Run 50 Push-ups 30 Deadlifts Barbell 185/135 Goal 8-12 minutes

CrossFit – Tue, Jul 1 Split Jerk (5×3 work between 75-85% Off The Rack) 5×3 work between 75-85% Off The Rack Metcon (Time) 3 Rounds 9 Snatch grip deads 6 Hang Snatches 3 OHS 600m Run Barbell 95/65