Weekly CrossFit

17th – 26th Feb 2020

February 16, 2020

Monday 17th Feb

 

4RNFT:

200m Run

Rest 30 secs

10m Handstand Walk

Rest 30 secs

5 Strict chin ups (5 sec pause at top of each rep)

 

AMRAP 18 

 

50 Double unders 

10 Squat snatch 60/40kg

25 Calories 

10 T2B

 


10th – 16th FEB 2020

February 9, 2020

Monday 10th Feb

 

EMOM 12

Min 1. 5 strict Chin Ups

Min 2. 5 strict ring dips

(Weighted if possible)

 

AMRAP 20

50 Calories (any machine)

25 Back Squats 60/40kg

10 HSPU

 

Tuesday 11th Feb

 

Strict Shoulder press

3 x 70%


3rd Feb – 9th Feb 2020

February 2, 2020

Monday 3rd Feb 

 

Strict Shoulder press

5 x 65%

5 x 75%

5+ 85%

 

Accessory (Boring But Big)

5 x 10  Strict Shoulder press (8 RPE)

 

3RFT:

25 Thrusters 42.5/30kg

25 Pull Ups

25 Calories

(Timecap 15)

 

Tuesday


27th Jan – 2nd Feb 2020 – De-Load week

January 26, 2020

Monday 27th

 

Bench Press

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

 

Skill - Handstand / HSPU 

 

EMOM 1

  1. 15/12 Calories any machine
  2. 5 Squat Cleans 60/40kg + 5 Front Squats 60/40kg
  3. 5-10 HSPU

 

Tuesday 28th 


20th – 26th January 2020

January 19, 2020

Monday 20th Jan

 

4RNFT:

200m Jog

Rest 30 secs

Wall Climb to 30 sec HS Hold

Rest 30 secs

5 Strict pull ups (5 sec pause at top of each rep)

 

AMRAP 18 

 

Calories (any machine)

Every 3 mins - Squat Clean Triple @75% 1RM

 

Tuesday 21st Jan

 

Bench


13th- 19th January 2020

January 12, 2020

Monday 13th Jan

 

Superset

5 x 5 Strict Chin ups

Rest 30 secs between movements

5 x 5 Strict Ring Dips

Rest 2 mins

 

Every 4 mins for 20

 

24/18 Calories (Any Machine)

40-60 Double unders

10m DB Lunge walk (1 FR and 1 OH) 2 x 22.54/15kg

 

Tuesday 14th Jan

 


6th – 12th January 2020

January 5, 2020

Monday 6th January 

 

Strict Shoulder press

 

5 x 65%

5 x 75%

5+ 85%

 

Accessory (Boring But Big)

 

5 x 10  Strict Shoulder press (8 RPE)

 

3RFT:

400m Run

25 Front Squats 50/35kg

15 T2B

(Timecap 15)


23rd Dec – 5th January 2020

December 22, 2019

Monday 23rd December

 

CrossFit 1971 “12 days of christmas”

 

For time:

1 Cluster 60/45kg

2 Handstand Push-Ups

3 Box Jumps overs

4 Lateral Bar-Hopping Burpees

5 Waaall Baaalls! 9/6kg

6 Push Press

7 Front Squats

8 Kettlebell Swings 24/16kg

9 T2B


16th – 22nd December 2019

December 15, 2019

Monday 16th December

 

Build to heavy snatch balance ( aim for 110% of snacth 1RM)

2 x 3 overhead squats @ 80%

 

LUMBERJACK 20

Complete the following for time:

20 Deadlifts 125/ 84kg

400 Meter Run

20 KB Swing 24/16kg

400 Meter Run

20 Overhead Squat 50/35kg

400 Meter Run

20 Burpees


9th -15th December 2019

December 8, 2019

 

Monday 9th December

 

Build to a Deadlift 5RM 10 mins

As many singles as possible in 60 secs @70-80%

Rest 1 min

As many singles as possible in 60 secs @70-80%

 

Ring support tuck hold 

3 x 30 secs

Rest 30 secs

 

AMRAP 5 

15 Wall ball 9/6kg 

12 Hang power snatch @ 35/25kg 

9 Burp


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