Saturday 26th May 2018 CrossFit Smash

Partner WOD:

20 min AMRAP

in teams of 3, 1 runs while 2 share load on the AMRAP.

200m run

AMRAP:

  • 12 box steps overs 22.5/15 x2 at 20"
  • 9 DB thrusters 22.5/15
  • 6 wall walks 

when returning from the run, swap with a team member. take turns evenly for the run

 

 

 

Greg Fraser
Wednesday 23rd May 2018 CrossFit Smash

W#1

Find a 5RM back squat

W#2

find a 1RM push jerk

W#3

Tabata Abs

  • plank 
  • right side plank
  • v-ups
  • left side plank

alternate movements for a total of 32 rounds of :20 seconds work :10 seconds rest

Greg Fraser
Monday 21st May 2018 CrossFit Smash

Cedric and Mostafa Present:

Partner workout, for time: 

100cal row buy in Then:

  • 40 deadlift 100/70
  • 20 push press 60/40
  • 30 deadlift
  • 15 push press
  • 20 deadlift
  • 10 push press
  • 10 deadlift
  • 5 push press

Starting with 0:00 and then EMOM 5 burpees to be completed by 1 of the pair

divide the reps as you see fit. 

Greg Fraser