Friday 16th November 2018 CrossFit Smash

20 min AMRAP

  • 400m run

  • 6 thrusters 40/30

  • 6 kettlebell swings 24/16

every round add 6 reps to the thrusters and swings

R1 6 and 6

R2 12 and 12

R3 18 and 18

etc.

W#2

shoulder accessory work

3 rounds

8 I arm lifts
8 Y arm lifts
8 T arm lifts
8 W arm lifts

add a small weight if needed

Greg Fraser
Wednesday 14th November 2018 CrossFit Smash

World Diabetes Day WOD

  • 11 front squats 70/45

  • 14 power cleans 70/45

  • 19 burpees

  • 21 pull ups

  • 99 double unders

  • 21 pull ups

  • 19 burpees

  • 14 power cleans

  • 11 front squats

14th of November 1921, insulin was first developed as a drug to treat type one diabetics

Every day, 9 people are diagnosed with type 1 diabetes in Australia .

Greg Fraser
Monday 12th November 2018 CrossFit Smash

W#1

5 min AMRAP

  • 5 pull ups

  • 10 push ups

  • 15 squats

rest 90 seconds

5 min AMRAP

  • 10 deadlifts 100/70

  • 10 lateral over the bar burpees

rest 4 mins

then repeat the 2 amraps with 90 seconds rest in-between

Greg Fraser