May Day

Warm up

AMRAP

4 mins  Thrusters @30kg

3 mins KB swings @24kg

2 mins RIng Dips

1 min Burpees

Cheap Chipper

200m Run

11 Box jumps
11 Thrusters @50kg
11 Burpees
11 Swings @24kg
11 Power Clean @50kg
11 HSPU
11 DL @100 kg
11 Push Jerk @50kg

100 DU

Track Session

3 C&J @50kg
@24kg KB 200m RUN ( 100 m Left hand +100m back right hand)

3mins Rest

6 C&J
@24kg KB 300m RUN ( 150 m Left hand +150m back right hand)

3mins rest

9 C&J

@24kg KB 400m RUN ( 200 m Left hand +200m back right hand)

PR

Warm Up


Techinque:  Hang Clean


3rounds for time of:


10 Hang Clean 40/30kg
10OHS 40/30kg
5 TGU 16/12kg
5 Snatches 30/20kg
5 Back Squat
10 TGU 16/12kg

chipper

100 DU
90 sit ups
80 lunges
70 push ups
60 wall balls
50 TTB
40 Box jumps
30 Swings
20 GTO @25/35kg
10 Burpees

Back and Ready

After a great weekend at Butcher's Garage  box working with Sean Lind for the crossFit Gymnastics Cert it's time to be back at work again and work hard until next month! 27th of August is the second event i m taking part for this year and it looks i m in a good shape and ready to go!

Muscle up progression




WOD

10 rounds for time of

10 balls up
10 pull ups
10 Burpees
10 Wall ball
10 Box Jumps
10 mountain Climbers
10 push ups
10 bear crawl
10 Ring Dips
10 power Cleans

2nd Day RM

 1k Run and mobility movements

POWER CLEAN 1-3 RM


Back Squat 1-3 RM

100 DU

Endure stations

Warm Up


Snatch Balance

WOD

3 rounds of:

1min Box jump
15sec rest
1min Thruster
15sec rest
1min Pull Ups
15sec rest
1min Wall ball
15 sec rest
1min Burpees
3min rest between rounds

100 DU

5K for time

Military Press for 3RM

MU for RM

150 Wall balls for time