Weekly CrossFit

Monday 1st October – Sunday 7th October

September 30, 2018

Monday 1st October

A1 - 3x6-10 Strict ring dips or negative lowers
A2- 3x3-6 Strict t2b

B - 6 rounds x 1+2min AMRAP

AMRAP 1min -
10 DB Push Press (AHAP) dual
10 Pull Ups
Then AMRAP 2mins of -
10 DB Box Step Overs (same weight DB as push press)
30 DU
R


Monday 26th September – Sunday 30th September

September 23, 2018

Monday 26th Sept

A - Front Squat Every 2:00 x 5
5 Reps AHAFA

B - 7min window: 400m run buy in:
Then AMRAP:
10 Goblet squats, 24/16kg
10 Box Jumps Overs
Rest 2:00 x 2 rounds.

 

Tuesday 25th Sept

A - Snatch - In a 12min window: Establish a 1 . 1 . 1
(Weightlifting triple, drop, rest 10sec, reset between reps).

B - AMRAP 16 mins
15 wall balls
12 Power Snatch, 35/25kg
9 Burpees Over The Bar

 

Wednesday 26th Sept

A - EMOM 12 mins
1- 5 Pus


Monday 17th September – Sunday 23rd September

September 16, 2018

Monday 17th September

A - 5x5 Deadlifts - 3 sec eccentric, touch and go reps

B - For time - (16min time cap)
15-12-9
Deadlifts 75/50kg
HSPU
Rest 2 mins (change weights)
21-15-9
Cal Row
Front Squats 50/30kg

Tuesday 18th September

A - EMOM 10mins
1- 30-45 sec pike walk around the box HS Walk
2- 45 sec Hollow rocks

B - For time (25min time cap)
All movements performed with an empty bar - 20/15kg

25 Back Squats
25 Front Squats
25 Overhead Squats
400m Run
25 Strict Press
25 Push Press


Monday 10th Sept – Sunday 16th Sept TEST WEEK

September 9, 2018

TEST WEEK

Monday 10th Sept

In pairs - Amrap 32mins

100 Cal Row, Ski or Bike

80 DB STOH 22.5/15kg (dual)

60 Goblet Squats 24/16kg

40 Box Jump Overs 24/20"

20 Push Ups

 

Tuesday 11th Sept

A - 15min window: Build to a heavy single snatch.

B - 18.3 Open workout - Time Cap 14mins - 2 rounds for time of:

100 double-unders /100 single unders

20 overhead squats 52/36kg 20/15kg

100 double-unders

12 ring muscle-ups/ pullups

100 double-unders


Monday 3rd September – Sunday 9th September

September 2, 2018

Monday 3rd September

 

A - Find a max weight for each set - 15min window

0-3mins - 10 thrusters

3-6mins - 8 thrusters

6-9mins - 6 thrusters

9-12mins - 4 thrusters

12-15mins 2 thrusters

B - AMRAP 14mins

60 DU

21/15 Calories

10 Deadlifts 80/55kg

 

Tuesday 4th September

 

A - 0-10mins: Find a max for: 3 position clean pull, paused + 1 high hang power clean + 1 power clean

B - 10-20mins: Find a max for: 1 clean pull + 2 power cleans.

C - AMRAP 8 mins (using 1x DB)

30 DB Hang Clean and press 22.5/15kg (15 reps per arm)


Monday 27th August – Sunday 2nd September

August 26, 2018

Monday 27th August

 

A - Sumo Deadlifts Build to a heavy 6 - 10mins

B - Sumo Deadlifts: Lift every 2 mins 4 x 6reps, 85% of above

C - HERO WOD - "JACK"

AMRAP 20mins

10 Push Press 52.5/40kg

10 KB Swing 24/16kg

10 Box Jumps

 

Tuesday 28th August

 

A - 0-10min: Establish a 5RM Push Jerk

B - 10-16mins Every 2:00 x 3 5 Reps, 85% above

C - EMOM 16mins

1- 10 KBS 24/16kg + 10 Burpees

2- 30-50 Double Unders

3- 3 bar muscle ups + 6 HSPU (scale to jumping bar MU + 6 strict Dual DB Strict Press)

4- 200m run (scale to 100m run if n


Monday 20th August – Sunday 26th August

August 19, 2018

Monday 20th August

A - 0-10mins Establish a 2RM Push Jerk
B - 10-16mins Every 2:00 x 3 2 Reps, 85% above.

C - Every 4:00 x 4 rounds
50 Double unders
30 Wall balls
10 HSPU

Score each round for time or reps completed.

Tuesday 21st August

32min Ski/ Bike or Row (choose one machine)

On 8 minutes complete: 21-15-9 KB Swing 24/16kg and Box Jumps
On 16 minutes complete: 15-12-9 Dual DB Push Press 22.5/15kg and Box Jumps
On 24 minutes complete: 9-6-3 Deadlifts 100/70kg and Box Jumps

Score is Calories at end of 32 minutes
Complete the work at 8,16,24 and g


Monday 13th August – Sunday 19th August

August 12, 2018

Monday 13th August

TEAMS of 3 - In a 32min window complete for time or as much as possible. 1 working 2 resting. Share reps 

100 power cleans 60/40kg

400m run - as relay 

150 wall balls 9/6kg

75 Bar Facing Burpees

150 Air squats 

400m run - as relay

100 STOH 60/40kg

 

Tuesday 14th August

A) 0-8mins: Find a Max for: Clean Pull (2sec pause at the knee) + High Hang Power Clean + Split Jerk

B) 8-18mins: Find a max for: 2 x Power Clean + Split Jerk

C) AMRAP 10mins

15 Sumo-Deadlift High- Pulls 40/25kg

20 Burpees

15 KB swings 24/16kg

 

Wednesday 15th August

A) 0-8mins: Find a Max for: Snatch Pull + High Hang


MONDAY 6th AUGUST – SUNDAY 12TH AUGUST

August 5, 2018

Monday 6th August

A) 0-10mins : Find a max -

Squat Clean + Hang Squat Clean + Front Squat + Push Jerk

10-20mins : Find a max -

Squat Clean + Push Jerk

B) AMRAP 8mins

25 Power Cleans 40/25kg

25 pullups

 

Tuesday 7th August

A) 0-8mins: Find a Max for:

Power Snatch + Snatch Balance + OHS

8-16mins: Find a max for:

Power Snatch + Low hang Power Snatch.

B) 3:00 on, 1:00 off x 3

20 Burpee Box Jump Overs 24/20"

In the remaining time: Max ground to overhead 60/40kg

Score each round for GTOH reps 

 


MONDAY 30TH JULY – SUNDAY 5TH AUGUST

July 29, 2018

MONDAY 30TH JULY 

A) 0-8mins - Find a max - Tall Snatch + Hang Squat Snatch + OH Squat 

8-18mins - Find a max - Squat Snatch + Hang Squat Snatch 

B) AMRAP 7 minutes
4-8-12-16-20 Ladder:
DB Snatches, 22.5/ 15kg
Burpees over the DB.


TUESDAY 31ST JULY 

A) Tempo Back Squats - Lift every 90 seconds AHAFA
8-8-6-6-4-4 reps *Tempo of: 3 sec down 1 sec hold No tempo up. (Stay active at bottom pause)
B) For Time (10 min time cap) 
100 wall balls
50 Box Jump Overs
25 hang cleans, 70/ 50kg 

WEDNESDAY 1


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