June 2023

Please note WODs will be posted to Boxmate app moving forward.

Monday

Classic CrossFit

3 Rounds:
4 minute window
21/16 kcal row
AMRAP
7 deadlifts (100/70)
14 sit ups

4 min rest between rounds

Base Strength

A)

Push Press, Build to a heavy 4 reps for the day
Then
3 x 4 reps at 80% of your 4RM push press.

B)
3 sets of 8 reps eccentrict push press
(8 seconds lowering)

C)
21’s
Bicep curl
DB Close grip Press

Tuesday

Heavy Day
A)
Bench Press
4 sets of 6 reps Bench press
1 x max effort

B)
15min AMRAP
5 strict pull ups
6-10 defcit press ups (10-20kg plates)
15 air squats

Base Conditioning

Wednesday

Warm Up
Every 2 mins x 4
5 Tempo Overhead Squats
3 sec to lower
slightly heavier than last week

A)
Build to a

1 power snatch + 1 hang power snatch
or
1 squat snatch + 1 hang squat snatchthank

B)
3 Rounds
10 Tng power snatch
200m run
Rest

Base Strength

Back Squat

5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%

B)
Heavy glute bridges
3 sets of 6 reps

C)

3 sets of:
20 DB walking lunges (back knee can not touch the floor)
30 V-sits

Thursday

Funastics

A)
Negative muscle ups
spend 8-10 mins
B)
3 x 8-10 strict ring dips

c)
10 min AMRAP
10 down ups
10 broad jumps
10 hanging weighted knee raises

Friday

Classic CrossFit

A) Build to heavy 3rm front squat
3 sec hold at bottom of first rep

B)

21-18-15-12-9-6-3
hang power cleans (43/30)
40 double unders after each round

Saturday

Team Takeover

In pairs
12min AMRAP
Max kcal run
Every 2 mins 16 syncro DB snatch
rest 2 mins

12min AMRAP
10 wall balls
5 pull ups
add 10 wall balls and 5 pull ups each round
scale up to CTB if cand o 10 CTB unbroken

Sunday

Base Conditioning

Base Strength – Lower