Weekly CrossFit

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

 


JANUARY 7TH – 13TH

January 6, 2019

MONDAY 7TH JAN

 

A) BOX SQUAT ( Back squat) 

(to bench or box, seat must be at parallel or above )

5 x 5 REPS

 

B) WOD

3 X 5 MIN ROUNDS w/ 1 min rest between rounds 

total time ( 18 mins ) 


NEW YEAR !! January 2-6th

December 31, 2018

WEDNESDAY 2ND JANUARY 

 A ) BACK SQUAT

5 X 3 REPS @ 75%

 

(15 MINS)

3 MIN AMRAP :

3 Sq


Thursday 27th December – Monday 31st December

December 26, 2018

Thursday 27th December 

 

6 RFT - "HotShots 19"

30 Air squats 

19 power cleans 60/40kg

7 Strict Pullups

400m Run 

 

Friday 28th December 

 

A) Push Press 4x3 reps AHAFA - Lift every 2nd minute 

B) Emom 8 mins 

odd - 45sec Calories

even - 45sec max DB Devil press 2x22.5/15kg

REST 4 mins 

Emom 8 mins 

odd - max DU

even - 45 sec max push press 50/35kg 

 

Saturday 29th December 

 

A) Box Front Squ


Monday 17th Dec – Sunday 23rd Dec

December 16, 2018

Monday 17th December

 

Every 4th Minute x 8 rounds
30 wallballs 9/6kg
15 burpees
5-8 Deadlifts 120/85kg

Score = Each set for time

 

Tuesday 18th December

 

A) 5x5 Overhead Squats

 

B) Amrap 10mins
3 Oh Squat 42.5/30kg
5 pullups
10 push ups (chest to floor or chest to ab mat)
15 air squats

 

Wednesday 19th December

 

"12 Days of Christmas WOD" - 40min time cap 

 

200m Run


Monday 10th December – Sunday 16th December

December 9, 2018

Monday 10th December

A) Snatch Balance 4x3 AHAFA

B) 21-15-9 (14min time cap)

1x DB Oh Squat 22.5/15kg

Pullups

Burpee over DB

 

Tuesday 11th December

A) 14mins to find a heavy double - Push Press

B) EMOM 20 mins

1- 15/ 12 Cal assault bike

2- 10 OH squat 40/30kg (bar from floor)

3- 30 DU + 10 wall balls

4- REST

*reduce reps to keep quality*

 

Wednesday 12th December

A) Back Squat 4x10 reps AHAFA

Lift every 3rd minute. Try and increase from Friday 30th November by 5kg


Monday 3rd December – Sunday 9th December

December 2, 2018

Monday 3rd December

A) Every 2:00 x 6

3 push press 3 push jerks AHAFA

B) AMRAP 18mins

600m Run

20 DB Gob Squats AHAP (1x DB)

400m Run

20 Burpees

200m Run

20 DB STOH (single arm) AHAP

 

Tuesday 4th December

A) In a 15 min window: Establish a heavy two reps for a Back Squat

B) AMRAP 16 mins

40 Power Cleans, 50/ 35kg

30 Toes to Bar

20 STOH 50/ 35kg

10 Bar MU/ C2b/ Pullups (pick one to challenge you for reps and then scale down to finish the 10 reps) eg. 3 Bar muscles + 7 C2B

 


Monday 26th November – Sunday 2nd December

November 25, 2018

Monday 26th November

A - Snatch: EMOM 12mins
1: 1 snatch + 1 hang snatch + 3 OHS build Kg's if form is correct
2: REST

 

B - 12min running clock
2 mins - max OHS (bar from floor) 60-70% of todays complex
REST 30 seconds
2 min - max Double unders
REST 30 seconds
2 mins - max OHS (bar from floor) 60-70% of todays complex
REST 30 seconds
2 mins - max Double unders
REST 30 seconds
2 mins - max wallballs

Score = total reps of OHS, DU, wallballs

Tuesday 27th November

A1 - Bulgarian Split squats x4
8 per leg, DB or KB


Monday 19th November – Sunday 25th November

November 18, 2018

Monday 19th Nov

 

A - 12min window: Establish a max Snatch double, not TNG

B - AMRAP 16mins

400m run

15 Power  Snatch @50% of todays double 

10 Pull Ups

 

Tuesday 20th November

 

A - In a 18min window: Establish a heavy 3 reps for a Back Squat.

B - AMRAP 14 mins

50 Russian KB Swings 24/16kg

40 Wallballs 9/6kg

30 Box jump overs 24/20"

20 KB STOH 24/16kg

10 Calories

 

Wednesday 21st November


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