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CrossFit – Sat, Dec 21 Metcon (Time) Team of 3 30 HSPU 30 BJO 200m Run into… 60 HSPU 60 BJO 400m Run into…. 90 HSPU 90 BJO 600m Run

CrossFit – Fri, Dec 20 Front Squat (3 x 3 Same weight across) aim for 80% BOTC Week 3 WOD 2 (AMRAP – Rounds and Reps) Team of 3 AMRAP 20: ADV RX 20 T2B 20 Hang Cleans 135/95 200m Row 200m Run AMRAP 20: RX 20 Knee Raises 20 Hang Cleans 95/65 200m Row

CrossFit – Thu, Dec 19 Metcon (Time) 5 Rounds 5 OHS 115/85 10 Calorie Row 15 Shuttle Runs (every 6 mats = 1 rep) 20 Sit-ups

CrossFit – Wed, Dec 18 Deadlift (3 x 3 same weight across) aim for 85% Shoulder Press (3-2-1-3-2-1-3-2-1) 3 70% 2 75% 1 80% 3 75% 2 80% 1 85% 3 75% 2 80% 1 90% BOTC Week 3 WOD 1 (AMRAP – Rounds and Reps) This workout will need to be represented by a

CrossFit – Tue, Dec 17 Metcon (Time) For Time: 1,000/900m Row 20 Burpees to a target 1 Mile Run 20 Burpees to a target 1,000/900m Row Time Cap 30 minutes Core work 3 Sets 10 Weighted sit-ups 20 sit-ups unweighted

CrossFit – Mon, Dec 16 BOTC WEEK 3 This week will be Wednesday. and Friday Floor Press (3 x 3 same weight across) aim for 65% Metcon (AMRAP – Reps) On the 1:30 5/3 Strict pull-ups 15 DB Goblet squats 50/35 Max Hand release push-ups Pull-ups do not need to be unbroken one DB for

CrossFit – Sun, Dec 15 Metcon 3 rounds 5 minute Ski Erg 10 GHD 5 minute row 10 GHD 5 minute C2 Bike 10 GHD

CrossFit – Sat, Dec 14 partner WOD (Time) 6 Rounds 2 Rope Climbs 400m Run 10 S2OH 135/95

CrossFit – Fri, Dec 13 Front Squat (3 X 5 Same weight for all sets) aim for 80% Metcon (Time) 3 Rounds for Time 150-100-50 DU 12 Power Cleans 9 Front Squats Barbell Adv RX 165/115 RX 135/95

CrossFit – Thu, Dec 12 BOTC WK 2 WOD 2 (Time) ADV RX 4 Person Team 1 Mile Run 2,000/1,750m Row 40 Clean & Jerks 135/95 120/85 Calorie Echo Bike 1 Mile Run RX Barbell 95/65 At least 2 people on the team need to be responsible for the run. One athlete runs the first