Monday 02
WOD 1
Deficit Deadlifts
8 – 8 – 8 – 8 – 8
WOD 2
EMOM10
10 Box Jumps
7 Burpees
Tuesday 03
WOD 1
OH Squats
5 – 5 – 5 – 5 – 5
WOD 2
15 Ab Mat Sit Ups
30 OH Squats 30/20kg
15 Cal Row/Ski/Bike
*12 min Time Cap
Wednesday 04
WOD 1
6 Rounds For Time
3 Muscle Ups
6 Deadlifts 100/70kg
12 Russian KB Swings
*12min Time Cap
WOD 2
EMOM10
In Pairs
Resisted Hollow Holds 30s
Thursday 05
WOD 1
Split Jerk
10 – 7 – 5 – 3 – 1
WOD 2
AMRAP10
10 DB Clean & Jerks 22.5/15kg
10 DB Push Ups
30 DU
Friday 06
WOD
‘Jackie’
CrossFit Benchmark
For Time
1000m Row
50 Thrusters 20/15kg
30 Pull Ups
*20 min Time Cap
Saturday 07
WOD 1
Snatch
2 – 2 – 2 – 2 – 2 – 2 – 2 – 2
WOD 2
30 – 20 – 10
Hang Power Snatch 35/25kg
Box Jumps 24/20″
Sunday 08
REST DAY