June 2019

WOD ‘CrossFit Total’ Back Squat Shoulder press Deadlift 3 attempts at each lift, highest weight successfully lifted for each exercise goes towards your final score. Compare to: 23/05/19 The CrossFit total is a big strength workout. If still working on technique, or you’re not feeling up to max strength testing, do multiple sets of 3 […]

WOD Row 5k and Run 5k (55 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Lunge 30m AFRAP (as few reps as possible) Handstand walk 30m AFSAP (as few sets as possible) 50 Strict pull-up AFSAP 50 Push-up AFSAP 2 rounds, done at any pace, aiming to get the same numbers in round 2 For scaling and detailed description, see the Zen Planner app.

1 Clean 3 Push Jerk 6 minute EMOM (every minute on the minute) WOD Row 1000m 15 Clean & Jerk (60/42.5) 3 rounds (25 minute cap) For scaling and detailed description, see the Zen Planner app.

Max testing; Horizontal Jump (3 attempts) Double-under (or 2 minutes) Handstand hold (or 2 minutes) Scaling; The double under is meant to be 1 max set. However, if you cannot do a large set, aim for max reps in 2 minutes. If you can’t do freestanding handstands yet, try to hold on the wall for