Monday 10/10/2016

Strength
In 12 Mins work up to a heavy
Heaving Snatch Balance + OHS
Then
EMOM x 6
Sntch Pull x 2 with 3s eccentric on 2nd rep

Gymnastics/Connectivity
Every 2 Mins x 7
T2B x 3
Pull up x 3
C2B x 3
Bar MU x 3
or
EMOM x 8
Banded MU x 3
Then
EMOM x 6
Beat Swing with Straight Arm Push x 6

MetCon
For Max Weight
Farmers Carry x 50′

After Party
DU x 150

Tuesday 11/10/2016

Gymnastics/Connectivity
4 x ME Pull up, Rest = 2 Min
or
EMOM x 10
Kipping/butterfly x 6

Strength
A1. Strict Press
4 x 5 @ 80%
Without Racking the Weight after the last Set, Perform ME Push Press
A2. Chin up x 6-10

B1. Banded Rear Delt Fly x 50

MetCon
AMRAP x 11 Mins
Burpee Box Jump x 3,6,9,12,15…(24/20)
Pull up x 3,6,9,12,15…
DU x 30

After Party
DB Row 2 x 6-10

Wednesday 12/10/2016

Strength
Front Squat
M. 3 x 5 @ 82%, Rest = 3 Min
F. 5 x 3 @ 87%, Rest = 2 Min

Gymnastics/Connectivity
After the last Set of Squats
Front Rack Holds
4 x 30s, Rest = 90s

MetCon
AMRAP x 9 Min
HPC x 3,6,9,12,15…(60/40)
T2B x 3,6,9,12,15…
At the Start of every minute – 3 burpees

After Party
Couch Stretch 2 x 2 Min E/L

Thursday 13/10/2016

Gymnastics/Connectivity
EMOM x 8
T2B x 3-8
Or
40 T2B for time

Strength
Clean Pull 8 x 3 @ 85%
– 3 Second Negative on last rep each set

MetCon
AMRAP x 15 Mins
Row x 100m
DU x 90
KBS x 80 (32/24)
Air Squat x 70
Push up x 60
Pull up x 50
Wall Ball x 40

After Party
Accumulate 30 Shoulder Taps

Friday 14/10/2016

Strength
A1. Bent Over Barbell Row 4 x 10

B1. Chest Supported Row 2-3 x 8-12
B2. Dip 2-3 x 10

Barbell Cycling
15/12/10/9/8 with 2 Min Rest
TnG Power Cleans
Weight will be such as to allow you to perform ALL reps unbroken

After Party
EMOM x 10
Rope Climb x 1 – Aim for 2 Pull Climbs
Or
Legless Rope Climb x 1
Or
Rope Climb Practice

Saturday 15/10/2016

D12 CrossFit Annual Autumn In House Competition