Week Beginning 02/07/2018

Monday 02/07/2018
MetCon
In Pairs
20 Minutes
Wall Ball x 150 (9/6)
Can only work when partner is holding a Sandbag (Bearhug)
Switch every time wall balls are broken
20 Minutes
Burpee over Sandbag x 150
Pet Wall Ball
Tuesday 03/07/2018
Skill
EMOM x 12
1. TGU x 1
2. Handstand Bridge Hold x 30s
3. TGU x 1
4. Handstand Bridge Hold x 30s
MetCon
1 Arm DB Hang Power Clean + Push Press x 10/10 (22.5/15)
Sit up x 45/30/15
Accessory
Skin the Cat
Wednesday 04/07/2018
Skill
EMOM x 15
Snatch x 1
Start at 80%, increase weight every 3 lifts
MetCon
3 Rounds
MU x 6
DU x 30
BMU x 6
DU x 30
Thursday 05/07/2018
Strength
Squat Week 10
MetCon
“CrossFit Baseline”
Row x 500m
Air Squat x 40
Sit up x 30
Push up x 20
Pull up x 10
Friday 06/07/2018
Strength
Every 5 Minutes x 5 Rounds
Dead Lift x 5 (85% 5RM)
KB BU Press x 8-12 E/S
Chin up x 4-12
MetCon
Run x 800m
Saturday 07/07/2018
MetCon
In Teams of 3
From 0 to 15:00
Find a combined total GTOH
From 15:00 to 30:00
Row as far as possible
From 30:00 to 50:00
Cindy (YGIG)