Fitness
​A) EMOM 10 mins:
Evens: 12 Box Jumps (30/24”)
Odds: 20 Renegade Rows (2 x 20/15kg)
B) Tabata Sit Ups
C) In teams of 3:
2000m row for time

Performance
​A) Max Height Box Jump
B) Tabata Sit Ups
C) 60s Row for m
Compare to: 7/7/16
Get all Performance Athletes to use the same rowing machine one after the other.

Fitness
​A) 4 Sets:
Back Squat x 6 - 8 @30X1
B) AMRAP 15 mins
5 Pull Ups
10 KB Cleans (24/16kg)
15 Air Squats

Performance
A) 5 Sets:
Back Squat x 4 – 6 @20X1
B) AMRAP 15 mins:
5 Power Cleans (70/50kg)
10 Pull Ups
15 Air Squats

Fitness
​A) EMOM 10 mins:
Min 1: Ring Row x 8 – 10 @20X1
Min 2: Ring Support Hold x 30s
B) “The CrossFit Avon Aerobic Capacity Test”
5 Rounds for time:
Run 400m
21 Russian Swings (24/16kg)
12 Burpees
Compare to: 28/7/16

Performance
​A) Ring Muscle Up
EMOM 10 mins: 1 – 3 reps
Choose a target and be consistent.
If no Muscle Ups:
EMOM 10 mins
Evens: 2 – 5 C2B Pull Ups
Odds: 2 – 5 Ring Dips
Try and improve on 31/8/16
B) “Isabelle”
30 Snatches for time
Compare to: 29/7/16, 24/5/16, 6/5/15
C) 3 Sets:
Reverse Snow Angels x 15
DB External Rotation x 8 @3011
Front Leaning Rest x 60 – 120s

Fitness
​A) 3 Sets:
Overhead Squats x 6 – 8 @22X1
Farmers Carry x 80m
B) AMRAP 11 mins
25 Wall Balls (9/6kg)
50 Double Unders

Performance
​A) EMOM 10 mins
2 Power Cleans. Drop and reset. Build through the sets.
B) 21-18-15-12-9-6-3 reps for time:
Unbroken Overhead Squats (42.5/30kg)

Fitness
​A) 3 Sets:
Deadlift x 8 – 10 @3011
DB Bench Press x 8 – 10 @20X1
B) “Ellie”
21-18-15-12-9 reps for time:
American Swings (32/24kg)
Sit ups
Box Jumps (24/20”)

Performance
A) Deadlift: same weight throughout. Increase from 22/9/16 by 5 – 10kg. If this is your first time start at 50% 1RM
1 x 20 @2011. 
2 x 10 @2011
Change grip every set.
If the most recent set of 20 was VERY hard still increase the weight but do 3 x 10 @3011.
B) As Fitness

Fitness
​A) 4 sets:
Back Squat x 6 – 8 @20X1
B) “Jackie“
For time:
1000m Row
50 Thrusters (20/15kg)
30 Pull-Ups
Compare: 29/2/16, 29/8/15, 03/04/15
Coaches note: Sub. Jumping Pull Ups. Ensure full extension reached and correct height box.
Stagger start if you have a full class.

Performance
​A) Front Squat
5 x 4 – 6 @20X1
B) As Fitness

Fitness
​A) 3 Sets:
American Swing x 20 reps
Side Plank x 30 – 60s. Add weight over hips if necessary
B) 5 Rounds For Time:
16 Overhead Forward Lunges (30/20kg)
24 Sit Ups

Performance
​A) Deadlift: same weight throughout. Increase from 12/9/16 by 5 – 10kg. If this is your first time start at 50% 1RM
1 x 20 @2011. 
2 x 10 @2011
Change grip every set.
If the most recent set of 20 was VERY hard still increase the weight but do 3 x 10 @3011.
B) Sprints!
10 Rounds:
10 Power Lunges straight into a 50m sprint.
Walk back recovery.
Start at one end of the road and estimate the distance (1/2 the length of the road)

Fitness
​A) 10 mins Handstand Walking Practise
B) In Pairs; 40 min Cap
Hero Workout “Small”
3 Rounds For Time:
1000m Row
50 Burpees
50 Box Jumps (24/20”)
800m Run 

Performance
​A) 10 mins Handstand Walking Practise
B) As Fitness

Fitness
​A) 3 Sets:
Romanian Deadlift x 8 – 10 @2011
B) EMOM 20 mins
Min 1: 50 Double Unders
Min 2: 30s Supinated Chin Over Bar Hold
Min 3: 20 Push Press (30/20kg)
Min 4: 20 Renegade Rows (2 x 20/15kg)
Min 5: Strict Toes to Bar x 10

Performance
A) 4 Sets:
Toes to Bar x max rep set
2 mins rest.
B) Assault Bike
4 Rounds:
1 min for Calories (Go HARD!)
Rest 5 mins
Perform 4 – 6 Skin The Cats in the break but do not fatigue yourself.

Fitness
​A) Strict Pull Up:
In approx. 5 sets; build to a 5RM weighted Pull Up or a 5RM with minimum band.
B) For time:
25 Russian Swings (32/24kg)
25 Goblet Squats (32/24kg)
Run 800m
20 Russian Swings (32/24kg)
20 Goblet Squats (32/24kg)
Run 600m
15 Russian Swings (32/24kg)
15 Goblet Squats (32/24kg)
Run 400m
10 Russian Swings (32/24kg)
10 Goblet Squats (32/24kg)
Run 200m

Performance
​A) 5 Sets:
TnG Power Clean x 5
B) For time:
25 Pull Ups
25 Goblet Squats (32/24kg)
Run 800m
20 Pull Ups
20 Goblet Squats (32/24kg)
Run 600m
15 Pull Ups
15 Goblet Squats (32/24kg)
Run 400m
10 Pull Ups
10 Goblet Squats (32/24kg)
Run 200m