CrossFit

Saturday 24th

 
Saturday 24th
Clean and Jerk (heavy single)
Metcon (No Measure)
Then EMOM 10
Clean + Front Squat + Jerk (add 1 extra Front squat each minute, keep it light)
Metcon (No Measure)
EMOM 12
1. 15 Pull Ups
2. 15 Box Jump overs
3. 200m run

Friday 23rd AM

 
Friday 23rd AM
Front Squat (Front Squat 3RM Then 3 x 3 @ 90% of above)
Accessory
KB Front Rack Reverse Lunges 3 x 12/s (AHAFA)
Metcon (AMRAP - Rounds and Reps)
AMRAP 8
30 Alt db Snatch
10 Burpee broad jumps

Thursday 22nd

 
Thursday 22nd
Warm-up
Double under practise + Mobility
Gymnastics
5 x 5 Strict HSPU
Metcon (Time)
In Pairs - 5km Row (divide evenly in 250m parts)
Every 500m both do 1 round of Cindy in sync

Wednesday 21st

 
Wednesday 21st
Snatch + OHS (Heavy complex)
Metcon (No Measure)
Then EMOM 10
Snatch + OHS (add 1 extra OHS each minute)
Metcon (AMRAP - Reps)
AMRAP 17
400m Run
50 Wall balls 9/6kg
10 Muscle Ups

Tuesday 20th

 
Tuesday 20th
Push Press (Build to 3RM Push Press )
Accessory
4 x 10 Strict press
Gymnastics
Superset strict pull ups and ring dips
3 sets of 8 (Add load if possible)
Rest 2 mins
Metcon (AMRAP - Rounds and Reps)
AMRAP 12

50 Double unders
15 Power clean 60/40kg
15 T2B

Monday 19th

 
Monday 19th
Back Squat (3RM then 3 x 3 @90% of above)
Accessory
KB Front rack box step up 20” 3 x 8/s
Note: Do not alternate
Metcon (Time)
For time:
60 Cal Row
40 Thrusters 35/25kg
20 Burpee over bar
(Timecap 9)

Sunday 18th Sunday

 
Sunday 18th Sunday
Metcon (No Measure)
A. Butterfly kipping pull up practice (10 mins)

B.Handstand walk practice (10 mins)
Metcon (Time)
For time:
800m Row/Bike
50 Pull-Ups
400 meter Row/bike
21 Thrusters 60/40kg
400 meter Row/bike
50 Pull-Ups
800m Row/bike
Time cap: 18 mins