Weekly CrossFit

18TH – 24TH MARCH 2019

March 17, 2019

Monday 18th

 

Gymnastics

4 Rounds for Quality:

8 - 12 Ring Dips

Rest 60 Secs

5 Strict T2B

Rest 60 Secs

25 Hollow Rocks

Rest 2 mins

 

Against a 15 min clock

 

5 mins to find a 3RM Thruster

Rest 2 mins (change weights)


11TH – 17TH MARCH 2019

March 10, 2019

Monday 11th

 

Alternate A1/2 - Push - Pull

A1. Strict Press 5 x 6

Rest 60

A2. Weighted Strict Chin Up 5 x 6

Rest 90

 

AMRAP 6

3-6-9…

C2B Pull Up

Thruster 42.5/30kg

 

Rest 3 mins

 

AMRAP 6


4th -10TH MARCH 2019

March 3, 2019

Monday 4th

EMOM 12

 

Hang Clean Double

(build between 70% - 95%)

 

Snatch Pulls

3 x 5 @ 90-110%

 

WOD

 

5RFT:

3 Bar Muscle Ups

10m HS Walk

12 Alt DB Snatch 22.5/30kg

(Timecap 15)

 

Tuesday 5th


25TH FEBRAURY – 3RD MARCH

February 24, 2019

Monday 25th

 

Back Squat E2MOM

8 X 3 (80-90%)

Note: May build between these percentages

 

Every 2.30 for 15 mins

18 Cal Row / 15 Cal Bike / Ski / AB

18 Down Ups

(Timecap 2 mins per round)

 

Tuesday 26th

 

EMOM 12

Snatch Double

Note: start at 70% 1RM - build


18TH – 24TH FEBRUARY 2019

February 17, 2019

Monday 18th

 

3RNFT:

3 Wall Climbs (10 sec hold at top)

Rest 30 secs

60 Sec Ring Plank Hold (up scale by elevating feet if possible)

Rest 30 secs

6 Strict Pull Ups (31x2) (up scale to C2B if possible)

Rest 90 secs

 

Every 5 mins for 20mins

60 Double Unders

40 Wall balls 9/6kg


11th – 17th February

February 10, 2019

Monday 11th Feb

 

5 Rounds

Min 1 - 5  x Strict Shoulder Press

Min 2 - 5 x DB Bent over Row ( lean on a box )

Min 3 - Rest

 

In pairs:

Weighted plank hold

3 x 60 secs ( 60 secs rest )

 

4 Rounds of: ( rest 90 secs between rounds )

AMRAP 3

15 Power Clean 50/35kg


4TH FEB – 10TH FEB 2019

February 3, 2019

Monday 4th


Strength


A)Push Press

5 x 5 (rest 3 mins)


3 sets:

10 DB Front raises

Rest 60 secs

10 DB Lat Raises

Rest 60 secs

 


WOD

 


For time:

100 Double unders

50 Wall Balls 9/6kg

25 C2B Pull Ups

50 Double Unders

30 Wall Balls 9/6kg

15 C2B Pull Ups

(Timecap 12)

 


Tuesday 5th

 

A) 4 Rounds for quality:

 

12-15 Kipping HSPU

Rest 30 secs

12 - 15 T2B

Rest 60 secs


28TH JAN – 3RD FEB 2019

January 27, 2019

MONDAY 28th

 

A) Running clock 18

Build to a heavy Snatch in 10 mins

 

B) Then Every 30 seconds for 8 mins

1 Snatch @ 70% of todays heavy single

(reduce or increase if needed but ensure you are moving well)

 

WOD

 

AMRAP 12

 

5 - 10 - 15  etc :

 

- Air Squats

-20m Quadruped Crawl-

 -Hollow Rocks

-20m Quadruped Crawl-

 

Slow burner move with purpose

Focus on keeping a neutral spine in the crawl and hips low

 

TUESDAY 29th

 

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21ST JAN – 27TH JAN

January 20, 2019

MONDAY 21ST

 


 Strength


A) Build to a 5RM Back Squat (3 sec pause in the bottom on rep 1 only)


B) Then 3 x 5 @95% of 5RM (no pauses)

 


WOD

 

Go every 4 mins x 3


8 Squat Cleans 70/47.5kg

Run 200m

Max Reps T2B

(Timecap 3.20 each round)

 


TUESDAY 22ND

 

Weightlifting


A) Clean Complex:

 

1 Clean pull + 1 x Clean

5 sets @ 50% 1RM Clean

3 sets x 3  @60%

2 sets x 2 @ 70%

Single Clean (no pulls) @ 75% x 2


14TH JANUARY – 20TH JANUARY

January 13, 2019

MONDAY 14TH JANUARY

 

A) Gymnastic Strength

Max Reps Ring Dips 

Rest 2 mins 

Max Reps Ring Dips 

Rest 2 mins

B) E2MOM 8 mins (5 sets)

40-60% of your first Max Set

 


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