Friday, 17 August 2018

Paul 
5 rounds 
50 DU 
35 Knee to elbow 
20 DB OH lunges 

Thursday, 16 August 2018

Skill - Muscle up 
Kipping ring muscle ups 
Kipping dips 
or 
Hollow banded pulls 
support drill 
20 min EMOM 
min 1 - box jumps 
min 2 - banded push ups 
min 3 - Box ring rows 
min 4 - L-sit holds

Wednesday, 15 August 2018

OLY - 10 min EMOM 
5 power snatch
- no missed lifts 
WOD - 5 min AMRAP 
5 DB Snatch RH 
5 DB Snatch LH 
10 TTB 
rest 1 min 
5 min AMRAP 
5 DB OH squat RH 
5 DB OH squat LH 
10 TTB 

Tuesday, 14 August 2018

Cash in - 20/15 cal row 
5 rounds 
10 deadlifts 
10 burpees 
Cash out - 20/15 cal row 
3 x max effort L-sit hold 

Monday, 13 August 2018

Due to a high amount of members new to CrossFit benchmarks or not having an up to date SugarWOD for benchmarks. I am looking to program 1 a week to update your SugarWOD accounts, so please start using to allow me to see what as a gym we are weak in. 

I will be programming either on a Monday or Tuesday so if you wanna retest or set your bench marks please keep these days free

Oly - power clean 
hang clean 
jerk 
Angie - 
100 pull ups 
100 push ups 
100 sit ups 
100 squats