Tuesday 11th July

Mains In 10 minutes Find Heavy..ish 3 rep Push Jerk   Death by….. Push Jerk Once finish / Tap out Run 800m for time.   RookieFit  3 Rounds 0-2 Row 300m 2-4 Step-ups 4-6 Run 200m    

Monday 10th July

Mains EMOM 10 minutes 1 Deadlift increase weight each round Workout 5 Rounds 20 Deadlifts 80/60 12 Ring dips   RookieFit EMOM 5 minutes 6 goblet squats   Workout 10 Minute AMRAP 10 Push-ups 10 Kettlebell swings 50 Lateral jumps

Friday 7th July

EMOM – 10 minutes 5 x (1x P/Clean +2 Jerks) 6 Rounds Min 1 – 1 set max Strict pull-ups Min 2 – 60 second carry Min 3 – “Quality” jumping lunges (height)  

Thursday 6th July

Mains Skill wall balls 2 for 1’s   Partner Workout 50 2 for 1’s – tag team 75 push-ups – syncro 50 2 for 1’s – tag team 75 push-ups – syncro   Remaining time: Mobility   RookieFit Skill wall balls   Partner Workout 50 wall balls tag team 40 push-ups – syncro 50 wall […]

Wednesday 5th July

3 Rounds 3 minute AMRAP CAL row Rest 3 minutes 3 minute AMRAP Shuttle Runs (12m) Rest 3 minutes

Mains Skill T2B In 8 minutes Find Heavy…ish 5reps Workout Ladder 18-16-14-12-10 Minute 1 – Deadlift 90/70 Minute 2 – Burpees Minute 3 – T2B RookieFit 6 Minute AMRAP 10 SDHP 5 Burpees Rest 5 minutes 6 Minute AMRAP 10 Burpees 5 SDHP

http://crossfitna.com.au/2017/07/03/12753/

Monday 3rd July

Mains Back squat 20RM Workout 40-30-20-10 EMPTY bar thruster 200m Run finish on 10 thruster (only 3 Runs) RookieFit Goblet squats 3 sets of 10 reps 10 minute AMRAP Partner syncro 20 push-ups 200m Run 50 squats

Saturday 1st July

Mains 5 rounds for reps of: 1 minute sumo deadlift high pulls 1 minute push press 1 minute of rowing Rest 1 minute Weight 35/25 RookieFit 4 rounds for reps of: 1 minute sumo deadlift high pulls 1 minute step-overs 1 minute of rowing Rest 1 minute

Friday 30th June

Mains Every 90 seconds x 7 Rounds 7 Hang power cleans 80/55 Rest 5 minutes Every 90 seconds x 7 Rounds 7 Push jerks 80/55 Rest 5 Minutes Every 90 seconds x 7 Rounds 7 Front squats 80/55 + max Strict pull-ups * from floor RookieFit Every 90 seconds x 6 Rounds 10 Back squats […]

Thursday 29th June

Mains Skill Rope Climbs Workout For Skill: 20 minute Amrap Jog 200m 1 Rope climb