Weekly CrossFit

20TH – 26TH MAY 2019

May 19, 2019

Monday 20th

 

5 x 5 Weighted Strict Pull Ups (record weight)

Rest 1 min

5 x AMAP Ring dips (record total reps)

Rest 2 mins

 

Against a 22 Min Clock

 

AMRAP 6

10-8-6-4-2-4-6-8-10

Cal Assault bike / Bike erg

DB push press 2 x 22.5/15kg

Pull Ups

 


13TH – 19TH MAY 2019

May 12, 2019

Monday 13th

 

Back Squat

4 x 7 @21x1

 

6 x 3 High Box jumps 30/24” (increase height not ridiculously though)

 

Every 4 mins for 12 mins (3 rounds)

400m Run

20 DB Thrusters 22.5/15kg

20 Pull Ups

 

(Aim to do each round AFAP, if you can do 20 C2B Unbroken then scale up)

 

Tuesday 14th

 


TEST YOUR FITNESS 6TH – 12TH MAY 2019

May 5, 2019

Monday 6th

 

Front Squat 1RM

3 x 8 @70-75%

 

“HELEN”

3RFT:

400m Run

21 KBS 24/16kg

12 Pull Ups

 

Tuesday 7th

 

Shoulder press 1RM

3 x 8 @70-75%

 

Go every 2.30 for 20 mins


30TH – 5TH MAY 2019

April 28, 2019

Monday 30th

 

Back squat 4 x 7

Rest 2 mins

 

4 x 8/s Deficit (20 plate) Reverse Lunges (DBs AHAFA)

Note: one leg then the other do not alternate

 

AMRAP 7

Burpee Broad Jump

 

Score: distance in metres

 

Tuesday 1st

 

“HARPER”

 

AMRAP 23


22ND – 29TH APRIL 2019

April 21, 2019

Monday 22nd

 

For Quality:

12-10-8-6-4

12-10-8-6-4

Strict HSPU

Strict T2B

 

Note: if max set exceeds 15 add deficit for HSPU

 

AMRAP 5 - Max Cal Assault Bike / Ski / Row / Bike erg

 

Rest 1

 

EMOM 8 (on the 6th)

  1. 8 Burpee Pull U

15TH – 21ST APRIL 2019

April 14, 2019

Monday 15th

 

Build to a Heavy single Clean and Jerk (10 mins)

 

EMOM 8

Clean and Jerk double 85% of above

 

For time:

 

800m Run

 

Then EMOM 6 (Start on nearest whole minute)

Min 1. 1 Round Strict Cindy

Min 2. 6 Thrusters + 6 Burpee over bar

 

800m Run (start as soon as you finish your last b


8TH – 14TH APRIL 2019

April 6, 2019

Monday 8th

 

Deadlift 10 x 3

Rest 2 mins

 

3RFT:

30 Cal Airbike / Bike / Row / Ski

20 C2B Pull Ups

10 Thrusters 50/35kg

(Timecap 12)

 

Tuesday 9th

 

Build to a Heavy Squat Clean + Front Squat + Jerk (10 mins)

 

Every 30 secs for


1ST – 7TH APRIL 2019

March 31, 2019

Monday 1st

 

Shoulder press 6 x 5 (AHAFA)

Rest 2 mins

 

3 x 30secs HS Hold

 

Go every 2.30 for 20mins (twice through, cap each part at 2:00)

 

  1. 400m Run
  2. 30 / 22 Cal Air bike
  3. 20 Burpee Box Jumps
  4. 12 Power Cleans 70/50k

25TH – 31ST MARCH 2019

March 24, 2019

Monday 25th

 

Front Squat 4 x 7 (AHAFA)

Rest 2-3 mins

 

3 x 12/s Bulgarian split squat (bodyweight)

 

4RFT:

12 Push Press 60/40kg

10 T2B

8 Burpee to Bar

(Timecap 10)

 

Tuesday 26th

 

Shoulder press 4 x 7 (AHAFA)

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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)


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