Week 12 – 2019

Monday

Thrusters 10-8-6-4-2-10

EMOM 15
Min 1 – 15/12 Calorie row
Min 2 – 16 Dumb-bell clean and jerks 22.5/15kg
Min 3 – 20 sit ups 

Tuesday

EMOM x 10
Min 1 – 3 squat cleans
Min 2 – 7 Handstand push ups 

4 rounds
400m run
10 Front rack reverse lunges 60/40kg
8 Squat cleans 60/40kg

Wednesday

10 minute AMRAP

60/40 Calorie bike 
40 Dumb-bell snatch 22.5/15
Max Bar Chest to bar pull ups 

Rest 5 minutes 

10 minute AMRAP
20 x 10m  shuttle sprints
15 Toes to bar 
10 Burpees 

Thursday

Push press 10-8-6-4-4-4-4

Every 9 minutes x 3
20 Wall balls 9/6kg
20 Sumo Deadlift high pulls 40/30kg
20 Box Jumps 24/20”
20 Push Press 40/30kg
20 Calorie row

Friday

Throughout the CrossFit open Friday’s workouts will be programmed, once we know the open WOD for that week, and will be a chance for you to practice some of the movements coming up.

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