4-8th October: Oly, Oly, Oly, Oi Oi Oi.

This week we had an oly focus to tie in with the CrossFit USAW games at the weekend.

04/10/10

Cleans 1RM

25 minutes to find 1RM

WOD from the Games

6 cleans @30kg
12 Pull ups
24 Double unders/72 singles
AMRAP in 10 mins

05/10/10

Split Jerks

25 minutes to find 1RM

WOD

5 Rounds

Push Jerk x 5 (80% 1RM)

Burpees x 10

06/10/10
OHS 1RM
25 minutes to find 1RM

WOD

21 15 9
Sit ups
OHS @ 20kg
Box Jumps

07/10/10

Dead lift
3x3

AMRAP 10-15 minutes

15 Deadlifts (60kg)
10 chin ups

08/10/10

Snatch 5x2

WOD

Sprints

5x 400m