Weekly CrossFit

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)


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 


7th – 13th October

October 6, 2019

Monday 7th October

 

Clean and jerk

EMOM 12

Start at 70% move if hitting good reps no more than 85%

 

( Total time: 12 mins)

 

EMOM 12

  1. 10 -20 pistol squats
  2. 5 - 15 Bar muscle ups 
  3. 8- 15 TNG power snacth 

 

*All sets must be unbroken

**choose a  range that is challenging but doable within 40 secs


30th Sep – 6th Oct

September 29, 2019

Monday 30th September

For time: in pairs YGIG

10 x 400m run ( 5 each)

 

*Run at a challenging pace

 

For time:

15-12-9

Clean and jerk 60/40kg

T2B

25- 15 -10

 

( Time cap: 11 mins )

 

Tuesday 1st October

Clean and jerk

10 mins to build to a heavy single


23rd – 29th September

September 22, 2019

Monday 23rd September

 

Push Press E2MOM

3 x 3 @ 75%

3 x 3 @ 80%

 

Chin ups

3 x 8- 10 

Rest as needed

 

 2 x 8-minute AMRAP

 

40 Calories ski/ bike/row

40 press ups

30 DB power cleans

30 DM push press

20 Pull ups


16th – 22nd September 2019

September 15, 2019

Monday 16th September

 

Deadlift 

Build to 5RM + 2.5- 5kg from last week

Then..

3  x 5 @ 80% of 5RM

 

Inch worms

3 x 7 inch worms w/ 10 secs hold in the bottom of each rep

 

CFG Open 2019 – Event 4

 

For total time:

3 rounds of:

10 Power snatch 42.5/30kg

12 bar-facing burpee

 

Rest 3 minutes before continuing with:<


9TH – 15TH SEPTEMBER

September 8, 2019

Monday 9th September

 

Power snatch + snatch x 10 @ 70% of power snatch

Go every 90 seconds build if moving good.

( Total time: 15 mins )

 

2 sets of:

 

4 Mins for Calories:

Row/ bike/ ski

 

Rest 2 mins

 

4 Minute AMRAP:

3 Bar Muscle up

9 Power Snatch 42.5/30kg

18 V- ups

 


2nd September – 8th September 2019

September 1, 2019

Monday 2nd September

 

Ring Dips ( scale to press ups )

3 x 5- 7 W/5 secs pause at the top and bottom of the rep

Rest 1 min

 

Weighted strict Chin ups

3 x 10- 15 

Rest 1 min

 

Tuck ups

3 x 20- 35 reps

Rest 30 secs

 

20 minute AMRAP

800m Run

+

10 - 1 DB Power Cl


26th August – 1st September 2019

August 25, 2019

Monday 26th August

 

Front Squat

Go every 3 mins

3 x 5 @ 80- 85%

2 x 3 @ 85%+

( Total Time 15 mins) 

 

Good mornings @ 25% + 2.5kg from last week of Back squat 1RM

3 x 8 -10 

 

2 x 8 minute AMRAP

 

30/ 21 Calories Ski/ bike/ row

60 double unders

400m run

20 DB box step overs


August 19th – 25th 2019

August 18, 2019

Monday 19th August

 

Clean and Jerk start at 70%

 

5 x Triples @ 70-80% every 90 secs

5 x Doubles @ 80-90% every 75 secs

5 x Singles @ 90%+ EMOM

( Total time 19 mins )

 

EMOM 16

  1. 10- 12 Thruster 42.5/35kg 
  2. 10- 20 C2B

 

Choose a weight at is challenging but doable in 45 secs max

 

Tuesday 20th August

 

Bac


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