August 2017

STRENGTH Deadlift 5, 5, 3, 3, 1, 1 reps Let’s see some big deadlifts today, lots of room on the August PB board! WOD 600m Row 50 Wall ball 40 Burpee 30m handstand walk 12 minute cap Scale the handstand walk to handstand roll outs and wall walks.

STRENGTH One arm row Weighted push up 4 x 5 rep WOD Run 400 20 Chest to bar pull up 30m Overhead plate lunge (20/15) 3 rounds (15 minute cap)

STRENGTH Front squat 3, 2, 1, 1 WOD ‘Double Under Snatch’ 50 Double under 15 Snatch (42.5/30) 4 rounds (14 minute cap) Today’s workout is from the 2017 CrossFit Games that was on this weekend. It’s from the teen/masters division. The time cap was 10 but I’ve added a few more minutes in. Only spend

STRENGTH Power clean 2 reps every minute, 10 minutes Reps are consecutive, you can increase weight over the 10 minutes. WOD ‘Partner Workout’ 30 Dumbbell push press (20/15) (partner hangs from pull up bar) 30 Power clean (50/35) (partner does prone hold) Run 200 16 minutes, as many rounds as possible

WOD ‘Barbara’ 20 Pull up 30 Push up 40 Sit up 50 Squat Rest 3 minutes after each round, 5 rounds (40 minute cap) Compare to: 11/11/2016 This is intended to be a high intensity interval workout. The 3 minute rest has you mostly recovered and ready to hit the next round fresh. All the exercises

STRENGTH One arm row 5 x 3 rep WOD 2 Snatch 5 Muscle up 5 High box jump 1 exercise every minute, 6 rounds If you haven’t got muscle ups, use the minute for muscle up progressions or pull ups and push ups/dips to build strength. Build up the snatch weight over the 6 rounds.

STRENGTH Front squat 4 x 3 rep WOD 60 Wall ball 40 Overhead squat (50/35) 20 Power snatch 10 Turkish get up (32/24) 15 minute cap