Wednesday

"Rest Day"

CFV Games WOD 3

Tuesday

For time:

40 x KB Swings (16/12)
200m
40 x Squats
200m
40 x Cleans (40/30)
200m
40 x Tyre Jumps
200m
40 x Double unders
200m

Monday

"Badger"

30 x Squat Cleans (40/30)
30 x Pull ups
800m

Saturday

21/15/9

Chest to bar pullups
Tyre jumps

Friday

"Nicindy"

Alternating In pairs complete:

AMRAP in 20 minutes of:

5 x pullups
10 x pushups
15 x Squats
400m

Thursday

"Rest Day".

Closed. Have a great day off and do something Australian!

Wednesday

CFV Games WOD 2:

Max weight shifted ground to overhead in 5 minutes.

Alt. WOD:

"Half Cindy"

AMRAP 10 Mins

5 x Pull ups
10 x Push Ups
15 x Squats

Tuesday

1 x 800m
1 x 400m
2 x 200m
1 x 400m
1 x 800m

Rest 1 x minute after each set

Monday

21/15/9

Double unders
Push press
Burpees

Saturday

5 RFT

400m
2 x Wall Walks
4 x Ring Dips
6 x Burpee Pull Ups
1 min rest

Friday

In Pairs:

"Grace"

30 x Clean and Jerks (60/40) for time.

Then:

"Isabel"

30 x Snatches (50/30) for time.

In between the benchmarks both athletes must complete:

20 x Pushups
200m
40 x Squats
200m
60 x Burpees
200m
80 x Double Unders
200m

Thursday

CrossFit Total

Combined total kgs for:

1rm Deadlift
1rm Back Squat
1rm Strict Press

Wednesday

Rest day

CFV Games: WOD 1

Tuesday

3 RFT

30 x Double Unders
25 x Squats
20 x Pushups
15 x Toes to Bar
10 x Snatches
200m

Monday

"Frelen"

21/15/9

Thrusters (40/30)
Pullups
KB Swings
400m

Saturday

"Diane"

21-15-9

Deadlifts (100/75)
HSPU

Thursday

"Heavy Fran"

15-12-9
Thrusters (60/40)
Chest to Bar Pull ups

Wednesday

Rest Day

5:30pm: Skills - Work on your own Weaknesses.
6:30pm Catch Up

Tuesday

Part A:

5 cycles for max reps:

1 min x KB Swings
1 min x Situps
Rest 1 minute.

Part B:

In partners, 120 Alternating Burpee box jumps for time.

Monday

10,9,8,7,6,5,4,3,2,1

Power Clean (60/40)
200m

Saturday

On the minute every minute for 10 mins:

3 x Deadlifts (3RM)

Then:

5 x RFT

10 x Pullups
15 x KB Swings
20 x Squats
200m

Friday

"Tabata this"

8 rounds x
20 second on/10 seconds off:

SDHP
Burpees
Split lunges

Thursday

For Time:
800m
80 x Double Unders
600m
60 x KB Swings
400m
40 x Squats
200m
20 x Pullups

Then:

Max unbroken toes through rings.

Wednesday

5 RFT

10 x Snatches (30/20)
10 x Toes to Bar
200m

Tuesday

Death By Clean & Jerk

1st minute: 1 x Clean & Jerk (60/40)
2nd minute: 2 x Clean & Jerk
3rd minute: 3 x Clean & Jerk
Continue until you are unable to sustain the required amount of reps/ minute.

Then:

For time:

100 x Double Unders
75 x Situps
50 x KB Touch HR Push ups.