Sun Mon Tue Wed Thu Fri Sat

30

  • 3 RFT: Hang Power Cleans and Burpees
  • Hang Power Clean : 1 Rep Max

Jul | 1

2

  • Thruster 2-2-2-2-2
  • AMRAP 10 mins: Thrusters, Pull-ups and Double Unders

3

  • 1 Clean + 1 Hang Clean + 1 Front Squat : 1 Rep Max
  • 2 Push Press + 2 Push Jerk + 2 Split Jerk : 1 Rep Max
  • 2 Push Press + 2 Push Jerk + 2 Split Jerk : 1 Rep Max
  • 3 RFQ: Rope Pull-ups, Weighted Plank Holds and Jefferson Curls
  • AMRAP 8 mins: 200 m, Alternating Lunges and Push-ups
  • AMRAP 8 mins: Rows, Box Jump Overs and Supermans
  • AMRAP 8 mins: Assault Bike Calories, Russian Kettlebell Swings and Hollow Body Rocks

4

5

6

7

8

9

10

11

12

13

14

  • Thruster : 3 Rep Max
  • CrossFit Games Open 16.3 - Masters

15

16

17

  • "Tabata" - Bottom-to-Bottom Squats : 8 x 20 secs / 10 secs
  • "Tabata" - Push-ups : 8 x 20 secs / 10 secs
  • Row 2010 m TT

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3