Wednesday 31st July

Push Press

5 x 5 as heavy as possible

Front Squat

5 x 2 @ 90%

Met Con

5 rounds for time:

15 Pull Ups

15 Press Ups

15 Air Squats

15 Toes To Bar

Tuesday 30th July

Snatch

On the minute every minute for 7 minutes

1 x Snatch @ 80%

Deadlift

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

1 x 5 @ 75%

1 x 5 @ 80%

Max reps at 85%

Met Con:

3 min AMRAP

7 x Thrusters 45/30

7 x Box Jumps 30/24

Rest 1 minute

3 min AMRAP

7 x Burpees

7 x Air Squats

Rest 1 minute

3 min AMRAP

7 x Thrusters 45/30

7 x Box Jumps 30/24

Rest 1 minute

3 min AMRAP

7 x Burpees

7 x Air Squats

Monday 29th July

Back Squat

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

1 x 5 @ 75%

1 x 5 @ 80%

As many reps as possible at 85%

Met Con: 2007

For Time (15 minute time cap)

1km Row, then 5 Rounds of

25 Pull Ups

7 Push Jerk 60/40

Friday 19th July

Back Squat

1 x 1 @ 101+%

Met Con

7 Min AMRAP

5 Power Snatch 60/40

10 Press Ups

30 Double Unders

Wednesday 17th July

Back Squat

6 x 2 @ 80%

Snatch

3 waves of 4 x 1 @ 70+%

Met Con: Wittman

7 rounds for time

15 Kettlebell Swings 24kg

15 Power Cleans 45kg

15 Box Jumps 24"

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Tuesday 16th July

Deadlift

3 x 5

Met Con

For Time

10 Ground To Overhead 60/40

10 Chest To Bar Pull Ups

10 Ground To Overhead 70/50

10 Chest To Bar Pull Ups

10 Ground To Overhead 80/60

10 Chest To Bar Pull Ups

Monday 15th July

Back Squat

2 x 2 @ 100% (this is where we see if we've got stronger in the last six weeks!)

Clean and Jerk

2 waves of 4 x 3 Cleans + 1 Jerk @ 70+%

Met Con: 'CrossFit Disco'

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

Power Cleans (75% Bodyweight)

Pull Ups

Saturday 13th July

Snatch

Work to 1RM

Clean and Jerk

Work to 1RM

Met Con

10 min AMRAP

7 Pull Ups

7 Sit Ups

7 Box Jumps

Friday 12th July

Back Squat

6 x 2 @ 80%

Met Con

For Time

400m Run

30 Power Snatch 60/40

400m Run

Wednesday 10th July

Back Squat

3 x 3 @ 95%

Clean and Jerk

3 waves of 4 x 1 @ 70+%

Met Con: "Randy"

For Time

75 x Power Snatch 35kg

Tuesday 9th July

Right, so I got a bit ahead of myself (about 7 days) and published next Monday's programming yesterday. I will award myself a cheeky 7 min AMRAP as a punishment. All are welcome to join me 😉.

Push Press

5 x 3

Weighted Pull Up

5 x 5

Met Con

For time

21-15-9

Deadlift 100/70

Kettlebell Swing 24/16

Box Jump 24/20

100m Sprint

Punishment WOD

7 min AMRAP

7 x Thrusters 60/40

7 x Box Jumps 30/24

7 x Over-Bar-Burpees

Monday 8th July

Last week of the programme now so we should see a huge improvement. Starting today with your previous 1RM back squat!

Back Squat

100% x 2

Snatch

3 waves of 4 x 2 @ 70+%

Met Con: 'Nancy'

5 rounds for time

400m run.

15 OHS @ 45kg

Saturday 6th July

Snatch

Work to 1RM

Clean and Jerk

Work to 1RM

Met Con: 'Chelsea'

Every Minute On The Minute for 30 Minutes

5 Pull Ups

10 Press Ups

15 Squats

Friday 5th July

Back Squat

4 x 4 @ 90%

Met Con

For Time

30 Muscle Ups

Thursday 4th July

Rest

Wednesday 3rd July

Back Squat

6 x 2 @ 80%

Snatch

3 waves of 4 x 1 @ 70+%

Hero Wednesday: 'Paul'

5 rounds for time

50 Double Unders

35 Knees To Elbows

20 Yard Overhead Walk 85kg

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo 2nd, 36, was shot and killed in the line of duty whilst responding to a domestic disturbance call on April 4th, 2009. He was engaged to be married with Lisa  Esposito. 

Tuesday 2nd July

Deadlift

3 x 5

Behind The Neck Snatch Grip Push Press

5 x 3

Met Con: 2012 CF Games 'Track Triplet'

3 Rounds For Time

7 Bar Muscle Ups

8 Split Snatch 50/35

400m run

Monday 1st July

Back Squat

5 x 5 @ 85%

Clean and Jerk

3 waves of 4 x 2 @ 70+%

Met Con

For Time

100 Double Unders

20 HSPU

20 Toes To Bar

20 Shoulder To Overhead 60/40

50 metre Front Rack Walking Lunge 60/40