Wednesday 26th November

NG Bench Press Max

Tuesday 25th November

6 rounds:
2 minutes on/off:
15 Push Jerks (50/35kg)
15 Abmat Sit-ups
15 Russian Swings (32/24kg)

Monday 24th November

Front Squat Max

Saturday 22nd November

15 minute AMRAP:
6 Shoulder to Overhead (50/30kg)
9 Front Squats (50/30kg)
12 Pull-ups
15 Butterfly Sit-ups

Friday 21st November

EMOM 30 minutes:
ODD: 3 Power Snatches
EVEN: 6 Plate Twists (20/15kg)

Thursday 20th November

3 Rounds For Time:
Block Run
20 Power Cleans (40/30kg)
5 Rope Climbs

Wednesday 19th November

NG Bench Press
5 x 3

Tuesday 18th November

5 rounds:
3 minutes on/off:
20 Double Unders
15 Slams (9/6kg)
10 Bar Burpees
5 Deadlifts (80/60kg)

Monday 17th November

Front Squat
5 x 3

Saturday 15th November

5 rounds (60/40kg):
9 Deadlifts
6 Hang Power Cleans
3 Front Squats
REST 2 MINUTES:
3 rounds (20/15kg):
10 Alt Front Rack Lunges
20 Strict Presses
1 x Block Run

Friday 14th November

20 minute AMRAP:
2 Rope Climbs
10 Toes to Bar
20 Slams (9/6kg)
Block Run

Thursday 13th November

For time:
30-20-10
Wallballs (9/6kg)
Box Jumps
Burpees

Wednesday 12th November

NG Bench Press
5 x 5

Tuesday 11th November

For time:
15-12-9
Thrusters (50/30kg)
Pull-ups
20m Blue Band Sprint

Monday 10th November

Front Squat 
5 x 5

Saturday 8th November

For max reps:
In teams of 3, 3 minutes max reps of:
Thrusters (42.5/30kg)
Plate Twists (20/15kg)
Power Clean & Jerks (42.5/30kg)
Plate Raise Sit-ups (20/15kg)
Bar Burpees
Double Unders

Friday 7th November

For time:
50/40/30/20/10
Double Unders
25/20/15/10/5
KB Swings (32/24kg)
Complete 3 Burpees EMOM

Thursday 6th November

20 minute AMRAP:
3 Power Cleans (60/40kg)
6 Deadlifts (60/40kg)
9 Box Jumps
12 Slams (9/6kg)
100m Slam Ball Run

Wednesday 5th November

10/8/6/4/2
NG Bench Press
100m Slam Ball Run (9/6kg)
3 minutes rest between sets

Tuesday 4th November

12 rounds:
1 minute on/1 minute off:
10 Wallballs (9/6kg)
8 Hang Power Snatch (50/35kg)
6 Toes to Bar

Monday 3rd November

CROSSFIT TOTAL

Saturday 1st November

0-10 minutes:
10,8,6,4,2
Power Clean & Jerk (60/40kg)
Box Jumps
11-20 minutes:
10,8,6,4,2
Power Clean & Jerks
Slams (9/6kg)
20-25 minutes:
5 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats