Monday 30th July

Skill

5 sets
3 Overhead Squat
3 Pressing Snatch Balance
3 Heaving Snatch Balance
3 Snatch Balance

WOD

'G*Star'

10 GTOH 60/40kg
10 KTE
9 GTOH
10 Pullups
8 GTOH
10 KTE
7 GTOH
10 Pullups
6 GTOH
10 KTE
5 GTOH
10 Pullups
4 GTOH
10 KTE  3 GTOH
10 Pullups
2 GTOH
10 KTE
1 GTOH
10 Pullups

Happy Birthday G!

Saturday 28th July

Skill

5 sets:
3 high hang clean
3 push press

WOD

In teams of 3 complete:

24 sandbag shuttles 30/25kg

'Karen' 150 wallballs 9/6kg

100 pullups
100 press ups
100 sit ups
100 air squats

Friday 27th July

Skill

5 sets:
3 high hang snatch
3 overhead squat

WOD

15-12-9

Clusters 40/30kg
Burpees
50ft OH walking lunges 40/30kg

Tuesday 24th July

WOD

5 rounds for time:
5 Muscle ups
10 toes through rings
20 KB swings 32/24kg
200m run

Monday 23rd July

Skill

5 sets:
3 Overhead Squat
3 Pressing Snatch Balance
3 Heaving Snatch Balance
3 Snatch Balance

WOD

10-9-8-7-6-5-4-3-2-1
SDLHP 50/35
HSPU

Friday 20th July

Skill

5 sets:

• 3 High Hang Snatch

• 3 Overhead Squats

WOD

AMRAP 7min

2 Deadlift @ 150kg
50 Double Unders

Wednesday 18th July

Skill

5 sets
3 Front Squat + 3 Push Jerk

(remember, use a weight that you can maintain perfect form throughout)


WOD

5 rounds for time

6 Push Press 70kg/50kg
12 Box Jumps 30"/24"
200m run

Monday 16th July

Skill

5 sets:   3 Overhead Squat
            3 Pressing Snatch Balance
            3 Heaving Snatch Balance
            3 Snatch Balance

use a weight that you can keep perfect form trough each set, remember the aim of this cycle is to develop skill in the olympic lifts.

WOD

21 DB Thrusters Right Arm 17.5kg/12.5kg
21 DB Thrusters Left Arm
21 Pullups
15 DB Thrusters Right Arm
15 DB Thrusters Left Arm
15 Pullups
9 DB Thrusters Right Arm
9 DB Thrusters Left Arm
9 Pullups

Friday 13th July

Strength

Thrusters

3-3-3-1-1-1


WOD

'Kalsu'

100 thrusters for time 60kg/42.5kg

every min perform 5 burpees

Wednesday 11th July

Strength

3-3-3-1-1-1

Weighted Pull-up


WOD

'Tabata'

Press ups
KB Swings 24/16kg
Box Jumps 20"
Double Unders

Tuesday 10th July

WOD

Clean & Jerk technique

Monday 9th July

Strength

work upto a 15RM Overhead Squat

WOD

Death by 10m sprints

Saturday 7th July

WOD

'Eva'

5 Rounds for time:

800m Run
30 KB Swings 32kg/24kg
30 Pullups

Good luck to all those competing at the CrossFit Central Manchester Games!

Friday 6th July

Strength

Thrusters

5-5-5-3-3-3

WOD

'Annie'

50-40-30-20-10

Double Unders
Sit-Ups

Wednesday 4th July

Strength

5-5-5-3-3-3

Weighted \Pullup


WOD

10-9-8-7-6-5-4-3-2-1

Hang Power Snatch 50kg/35kg
Overhead Squat 50kg/35kg
Burpees

Tuesday 3rd July

WOD

'RJ'

Five rounds of:

• Run 800 meters
• 15 ft Rope Climb, 5 ascents
• 50 Push-ups

Monday 2nd July

WOD

work upto a 20 rep max back squat