Weekly CrossFit

Monday 23rd April – Sunday 29th April

April 22, 2018

Monday 23rd April


A) Split Jerk 6x3 - build weight with perfect footwork
B) WOD - For time (14min time cap)
9-7-5-3-1 Clean and jerk 80/60kg
70-50-30-10-5 Double unders


Tuesday 24th April


A) Sumo Deadlift 4x6 AHAFA
B) WOD - x3 rounds through
1st min - AMRAP Cindy (5 pullups 10 push ups 15 squats)
2nd min - REST
3rd min - Ski 15/12 cals
4th min - REST
5th min - AMRAP Power Snatch 50/35kg
6th min - REST


Wednesday 25th April

 
A) AMRAP 18
4 push ups


Monday 16th April – Sunday 22nd April

April 15, 2018

MONDAY 16TH APRIL

 


A) Front Squat - Build to a heavy double in 14 minutes
B) Deficit reverse weighted lunges 3x12 - 6 per leg
WOD - 8min amrap
10 kb snatches 24/16kg
20 kb overhead reverse lunges 24/16kg
10 push ups


TUESDAY 17TH APRIL

 

A) Strict press 3 reps x5 sets. (Bar from floor)
B) Bent over row BB 3x 6-8 reps
WOD - alternating emom 12
20 seconds of max effort Thrusters 45/30kg
30 seconds of bike, ski or row. Alternate between all 3 machines.


WEDNESDAY 18TH APRIL

&


Monday 9th April – 15th April

April 8, 2018

Monday 9th April


A) Below knee hang power snatch EMOM 10 x3 reps AHAFA
B) Snatch Pull to mid thigh 3x5 90-100% of 1RM
C) 10min AMRAP
7 power snatch 42.50/30kg
21 Double unders
Emom = 3 Burpee box jump (not overs)


Tuesday 10th April


A) Front Squat 5x5 with 3sec pause at bottom of each rep
B) Weighted box step downs 3x6 per leg
C)3x 4min AMRAP - 1min rest after each AMRAP, reset after each round


8 Deadlifts 70/50kg
6 Toes to bar
4 Hang power clean 70/50kg
2 Bar muscle ups


Wednesday 11th April


Functional Body building – Sunday 8th April

April 8, 2018

A. 4 sets warm up

In pairs: YGIG

200m row

6KBS single arm clean and press

 

4 sets:

A1. Close grip bench press 10,8,6,4

A2. Pendlay Row 10,8,6,4

 

3 sets:

B1. 10 Single arm KB overhead reverse lunge

B2. 10 Single arm DB row

 

4 sets:

30 KB front rack wall sit

30 feet elevated ring plank

8 DB bicep curls


Monday 2nd – 8th April

April 1, 2018

Monday 2nd April

OH Squat 5x7 AHAFA

 

WOD - complete as much work as possible in a 16 minute window of -

Buy in 200m Run

21-15-9

T2B + OHS 42.5/30kg

15-10-5

Pullups + Power Snatch 42.5/30kg

Buy out 200m Run

 

Tuesday 3rd April

Emom 10 - for quality of reps


Monday 26th- Sunday 1st April

March 25, 2018

Monday 26th March

 

Push press 9-7-5-5-3-3 AHAFA

3x6 per arm - Half kneeling KB Strict press AHAFA

 

WOD - 3 rounds - 3minutes ON 1min REST

15 STOH 50/35kg

60 DU

REMAINING TIME = max cals bike, row , ski (use a different machine per round)

 

Tuesday 27th March

 

Deadlift 5x10 touch and go reps


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