Mon 01 Jul

CrossFit Total (Reps: 5-5-5-3-3-1-1)

Back Squat
Shoulder Press
Deadlift
Score: add your maximum weight at each exercise. So only include the heaviest 1 rep lifts.
WOD
Thu 27 Jun

Peanut Butter Jelly Sandwich Lunch

12x 1 min, alternating: 125 m run, 8 dips
Partner WOD 18 min AMRAP Peanut Butter Jelly Sandwich Lunch: 400m buy-in run, 9 Pullups, 15 Burpees, 21 Jump Squads, 27 Situps, 33×2 Lunges.
WOD
Wed 26 Jun

WOD

5 rounds for quality of:
5 Shoulder Press
8 Single Arm Dumbell Rows
WOD: 4x 400m run (sprint), 2 min rest in between.
WOD
Mon 24 Jun

Tabatha

Practise KB snatch WOD: 4 rounds
400m run
15 wall balls
15 KB snatches
TABATHA: 8x
20 sec Pull-ups
10 sec rest
WOD
Wed 19 Jun

WOD

Strength:
5×8 heavy benchpress
10 weighted box step-ups
WOD: AMRAP
200m run
15 push-ups
12 box jumps
9 pull-ups
WOD