Weekly CrossFit

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


2nd – 8th December 2019

December 1, 2019

Monday 2nd December

 

BTN Snatch grip push press w/ 1 sec pause overhead

5 x 3 @80%

 

Weighted Chin ups

3 x 10 - 12 RPE 8-9

 

Complete 2 sets of:

 

AMRAP 2

21 Wall Balls

As many T2B in remaining in

 

Rest 1mins

 

AMRAP 2

30 KBS 

As  many Burpee box jump overs in remaining time

 


25th November – 1st December

November 24, 2019

Monday 25th November

 

Front Squat tempo 32X1

5 x 4 @ 75-80%

 

Weighted hip thrusters

3 x 15 RPE 8-9 add weight from last week

 

5RFT:

10 strict pull ups

20 press ups

30 air squats 

200m run 

 

(Time cap. 14 mins )

 

Tuesday 26th November

 

Push press 5RM

3 x


18th – 24th November 2019

November 17, 2019

Monday 18th November

 

Clean and Jerk

EMOM x 12 @ 70- 90%

 

Clean pulls

3 x 5 @ 100%

 

AMRAP 6

15 KBS 24/16kg

30 Air squat

45 Double unders

 

Rest 1 min

 

AMRAP 6

15 T2B

12 DB STOH 22.5/16kg

9 Burpee

 


11th – 17th November

November 9, 2019

Monday 11th November

 

Remembrance Day WOD

AMRAP 18

11 Hang Power Snatches (35/25 kg)

11 Burpees

11 Thrusters (35/25 kg)

11 Pull Ups

 

*I minute silence after the workout

 

10 rounds in pairs YGIG ( 5 rounds each )

5 DB Devil press 22.5/15kg

7 T2B

9/6 Cals bike/ row ski

 

(Ti


4th – 10th November 2019

November 3, 2019

Monday 4th November

 

Sumo Deadlift 

Build to 5Rm

3 x 5 @80% of 5rm

 

3 sets:

4 x 6 Strict T2B

 

Complete 3 sets:

 

90 secs Intervals w/ 90 secs rest

12 Burpee box jumps

Russian Kbs in remaining time 32/24kg

 

90 secs to switch groups

 

90 secs Intervals w/ 90 secs rest

15 Pull ups


28th October – 3rd November

October 27, 2019

Monday 28th October

Clean and jerk

3 x 3  70-82.5%, go every 90 seconds

3 x 2  82.5-87.5%, go every 75 seconds

3 x 1  87.5+%, EMOM

 

( total time: 12 mins )

 

Complete 2 sets: 

 

AMRAP 4

9 Thruster 42.5/30kg

12 Toes to bar

15/12 cals ski/ row/ bike

 

Rest 2 mins

 

AMRAP 4


21st – 27th October 2019

October 20, 2019

Monday 21st October

 

Parallette press ups

3 x 18 - 25 

Rest 1 mins

 

Feet raised ring row

3 x 10 - 15 w/ 5 sec hold on last rep

Rest 1 mins

 

Seated Pike leg lifts

3 x 10

Rest 1 mins

 

6 minute AMRAP

15 Pull ups

20 DB Overhead lunge 22.5/15kg ( 10 left side/ 10 right side)

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Monday 14th – 20th October

October 14, 2019

Monday 14th October

 

Front Squat Tempo 32X1

Go every 3 mins

4 x 6 @ 75% 

( Total time: 15 mins)

 

DB Split leg Romanian DL

2 x 15 @ 25/ 20kg

Rest 1 mins

 

Complete 2 sets:

3 minute AMRAP

6 DB hang clean and jerk @ 2 x 22.5/15kg 

8 Box jump over, 24/20”

10/7 Cals

 

Rest 2-minutes 

 

A2. 3-minute AMRAP

8 Thruster @ 42.5/30kg 

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