CrossFit

Monday 16th

 

Gym 1971 Stratford, Gym 1971 Wimbledon - CrossFit


Clean and Jerk Double


Heavy double

Accessory

Metcon (Weight)


EMOM 10

Clean + Front Squat + Jerk @ 80% 1RM

Metcon (No Measure)


Every 3 mins for 4 rounds:
48 / 33 Cal Assault bike or 48 / 33 Cal Row

Tuesday 17th

 

Gym 1971 Stratford, Gym 1971 Wimbledon - CrossFit


Back Squat (EMOM 10)


(Start at 60% and build to heavy single)

Accessory


Then 2 x 10 @60% 1RM

Accessory


3 x 30 /s Star Plank Hold

Metcon (Time)


3RFT:
50 Double Unders
30 Box Jump overs
10 STOH 70/50kg
(Timecap 8)

Wednesday 18th

 

Gym 1971 Stratford, Gym 1971 Wimbledon - CrossFit


Warm-up


3RNFT:
60 sec plank (build load each round if possible)
Rest 30 secs
10 Ring Roll Outs
Rest 30 secs
20 Hollow rocks
Rest 90 secs

Strict Press (EMOM 8)


(Start at 60% and build to heavy single)

Accessory


Half Kneeling Single arm DB press 3 x 8 (AHAFA)
Rest 90 secs

Metcon (Time)


For time:
10-9-8-7-6-5-4-3-2-1
Power Snatch 42.5/30kg
Burpee over bar
(Timecap 12)

Thursday 19th

 

Gym 1971 Stratford, Gym 1971 Wimbledon - CrossFit


Overhead Squat (build to heavy 3 (30x1))


OHS Technique first

Snatch Balance (80-90% 1RM Snatch)

Metcon (Time)


For time:
100 Sit Ups
80 Air Squats
60 KBS 24/16kg
40 Pull Ups
20 HSPU
(Timecap 16)

Friday 20th

 

Gym 1971 Stratford, Gym 1971 Wimbledon - CrossFit


Front Squat ( EMOM 10)


(Start at 60% and build to heavy single)

Then 2 x 10 @60% 1RM

Accessory


Front Rack KB Carry 3 x 30m 24/16kg
Rest 90 secs

Metcon (AMRAP - Rounds and Reps)


AMRAP 12
30 Cal Row / Ski or Bike
20m DB walking Lunges 22.5/15kg (long arm carry)
10 DB Thrusters

Saturday 21st

 

Gym 1971 Stratford, Gym 1971 Wimbledon - CrossFit


Deadlift (5 x 6 (AHAFA))

Metcon (4 Rounds for calories)


AMRAP 3
21 OHS 40/25kg
21 Burpee over erg / bar
Max Cal Row or bike
Rest 3
AMRAP 3
18 OHS 50/32.5kg
18 Burpee over erg / bar
Max Cal Row or bike
Rest 3
AMRAP 3
15 OHS 60/40kg
15 Burpee over erg / bar
Max Cal Row or bike
Rest 3
AMRAP 3
12 OHS 70/47.5kg
12 Burpee over erg / bar
Max Cal Row or bike
Score each AMRAP individually

Sunday 22nd

 

Gym 1971 Stratford, Gym 1971 Wimbledon - CrossFit


Metcon (Time)


Teams of 3, For time:

130 Cal Assault bike
130 Burpee box jumps
130 Thrusters 42.5/30kg
130 C2B Pull Ups
130 Squat Cleans 42.5/30kg
130 Box jump overs
130 Cal Assault bike
(Timecap 40)