CrossFit TW18 Staines 26/08/18

CrossFit TW18 – CrossFit

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Strength

Front Squat (E2MOM – Squat Complex)

Start @ 50% 1RM
Front Squat x5 straight into Back Squat x5
Adding weight every round, recommended 5kg
5 Dumbbell Push Press after each set.

Metcon

20min: Metcon (AMRAP – Rounds and Reps)

Partner WoD
15 DU’s (30 Single)
12 KB Swing 24/16
9 Wallball 9/6
6 Box Jump 24/20
3 Pull Up
100m banded partner run
YGIG
Partner one completed DU’s then the next partner completes DU’s then partner one moves onto next movement. Etc. Partner one rests while partner 2 works. Run is completed holding a red band so you are run together.

20min: Metcon (AMRAP – Rounds and Reps)

Partner WoD
15 DU’s (30 Single)
12 KB Swing 24/16
9 Wallball 9/6
6 Box Jump 24/20
3 Pull Up
100m banded partner run
YGIG
Partner one completed DU’s then the next partner completes DU’s then partner one moves onto next movement. Etc. Partner one rests while partner 2 works. Run is completed holding a red band so you are running together.

20min: Metcon (AMRAP – Rounds and Reps)

Partner WoD
15 DU’s (30 Single)
12 KB Swing 24/16
9 Wallball 9/6
6 Box Jump 24/20
3 Pull Up
100m banded partner run
YGIG
Partner one completed DU’s then the next partner completes DU’s then partner one moves onto next movement. Etc. Partner one rests while partner 2 works. Run is completed holding a red band so you are run together.

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