Wednesday 18th July 2018 CrossFit Smash

10 min EMOM

  • odd: 8 power snatch 40/30 then max bar facing burpees 
  • even: rest

Rest 5 mins

10 min EMOM

  • odd: 12 chest to bar pull ups then max DB snatch - alternating 22.5/15
  • even: rest

(scale the reps on the pull ups if needed)

W#2

Abs

4 rounds, start a new round every 2:30

max hollow hold

(scale is a plank hold)

Greg Fraser
Monday 16th July 2018 CrossFit Smash

W#1

5 min AMRAP

400m run

21-15-9

  • Kettlebell swings 24/16
  • burpees

rest 3 mins

5 min EMOM

1. kettlebell clean and jerk, single arm 24/16
2. row for calories
3. box jumps 24/20
4. air squats
5. double unders

rest 3 mins

repeat

Greg Fraser
Saturday 14th July 2018 CrossFit Smash

"Fight Club"⠀- by Comp Train


3 Rounds, For Reps:⠀


1:00 Thrusters 40/30
1:00 Power Cleans 40/30
1:00 Box Jump-Overs 24/20"
1:00 Pull-ups⠀
1:00 Assault Bike Cals⠀

Rest 1:00 Between Rounds⠀

https://www.youtube.com/watch?v=mtvtPpxOOg8&t=618s

Greg Fraser