Monday Aug 21 - Saturday Aug 26, 2023

Monday August 21

Part A

Snatch Balance                       
5 x 3- after the 3rd rep on each set do 3 OHS                                      
try to add load each round

Part B

3 x 20sec OHS hold at highest load of above weight

Part C

Run 800m                                                  
Then 8 rounds                                                   
2 strict pull ups                                  
4 HSPU- 2"defecit                          
8 KB swings 1.75/1.25                 
then run 800m

Tuesday August 22

Part A

4 x 3 sets (9 reps) per arm DB Strict Press                                              
1 strict + 1 Push Press + 1 P jerk = 1 set

Part B

Warm up Deadlift

Part C

3min AMRAP x 5                                          
3 Deadlifts 225/155                                            
6 Push ups                                     
9 Air squats                                   
Rest 1min

Wednesday August 23

Part A

Clean and jerk tech

Part B

10 sets
1 power clean
1 hang power clean
1 split jerk

Part C

AMRAP 4min                                                        
8 Front squats 155/105            
8 Pull ups                                                
Rest 3min                                           
AMRAP 4min                                      
8 FR lunges                                           
8 T2B     
   
Thursday August 24

Part A

Whitten                                                               
5 rounds                                                   
22 KBS 2p/1.5                                                       
22 Box Jumps 24/20             
400m Run                                           
22 Burpees                                 
22 Wallballs 20/14

Friday August 25

Part A

3 rounds                                                 
2-4 strict pull ups and without letting go of the bar directly into 2-4 kipping pull ups

Part B

3 x AMAP ring dips- no bands                                              
Video https://www.crossfit.com/essentials/common-flaw-in-the-ring-dip

Part C

15min AMRAP                                      
3 rMU's                                                      
6 Power Snatch 115/75                                                                            
9 Box Jumps 24/20                            
12 GHD    
   
Saturday August 26

Part A

15min Hip mobility

Part B

10 rounds                                                                        
1 Rope climbs                                                                               
2 Back squats 185/135                                                              
4 TTB                                                                    
8 Pull ups                                          
24 DU's