Weekly CrossFit

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


12TH – 18TH AUGUST 2019

August 11, 2019

Test Week

 

Monday 12th

 

Back Squat 1RM

3 x 8 @70-75%

 

“HELEN”

 

3RFT:

400m Run

21 KBS 24/16kg

12 Pull Ups

 

Tuesday 13th

 

Clean and Jerk 1RM

5 - 7 Quality singles @ 80-90%

 

“ELIZABETH”


5TH – 11TH AUGUST 2019

August 4, 2019

Monday 5th

 

Strict HSPU 

AMAP in 60 secs

Rest 2 mins x 3

 

Strict Chin Ups

AMAP in 60 secs

Rest 2 mins x 3

 

3RFT:

400m Run

15 DB Thrusters 2x 22.5/15kg

30/22 Cal Bike / Ski

15 C2B

400m Run


29TH JULY – 4TH AUGUST 2019

July 28, 2019

Monday 29th

 

Bench Press 5RM

 

Then 4 x 5 @90-95% of above

Rest 2 mins

 

For time:

50-30-10

Wall Balls 9/6kg

Deadlifts 60/40kg

Down Ups

(Timecap 16)

 

Tuesday 30th

 

EMOM 12 

 


22ND – 28TH JULY 2019

July 21, 2019

Monday 22nd

 

Clean and Jerk

 

2 Triples @ 70-80% 1RM - Every 2 mins 

4 Doubles @ 80-90% 1RM - Every 90 secs

6 Singles 90+ - EMOM

 

3RFT:

18 Deadlifts 120/85kg

9 HSPU

200m Run

 

(Timecap 12)

 

Tuesday 23rd

 

Push Press 3RM


15TH – 21ST JULY 2019

July 15, 2019

Monday 15th

 

EMOM 12

  1. 8-12 Ring Dips
  2. 8-15 T2B
  3. Wall climb to 30 Sec HS Hold

 

AMRAP 10

 

200 Run

12 Deadlifts 60/40kg

8 Power cleans

4 STOH

2 BMU

 


8TH – 14TH JULY

July 7, 2019

Monday 8th

 

Back Squat 

5 x 5 @ 13x1

Rest 2-3mins

 

Reverse Lunges 3 x 8/s (one side all reps then other)

Rest 90 secs - 2mins

 

AMRAP 10 

 

10 Alt DB Snatch 22.5/15

10m Single arm DB OH Walking Lunge

10 T2B

10m Single arm DB OH Walking Lunge


1ST JULY – 7TH JULY 2019

June 30, 2019

Monday 1st July 

 

Snatch

3 Triples @ 70-80% 1RM - Every 2 mins 

3 Doubles @ 80-90% 1RM - Every 90 secs

5 Singles 90+ - EMOM

 

For time:

 

800m Run

30 Thrusters 2 x 22.5/15kg

400m Run

20 Thrusters 2 x 22.5/15kg

200m Run

10 Thrusters  2 x


24TH – 30TH JUNE 2019

June 23, 2019

Monday 24th

 

Front Squat 1RM

 

3 x 8 @70-75%

 

“HELEN”

 

3RFT:

400m Run

21 KBS 24/16kg

12 Pull Ups

 

Tuesday 25th

 

Shoulder press 1RM

 

3 x 8 @70-75%

 

Go every 2.30 for 20 mins

 


17TH – 23RD JUNE 2019

June 16, 2019

Monday 17th

 

OLY

 

Power clean + Push jerk

 

10 complexes @ 85% 1RM C&J

 

Go every 60 - 90 secs and add 1 push jerk to each complex if form is good

 

AMRAP 5

15 Wall balls 9/6kg

12 Alt DB Snacth 22.5/15kg

9 T2B

 

Rest 2

 

AMRAP


1 2 3 8

WP Facebook Auto Publish Powered By : XYZScripts.com
>