Weekly CrossFit

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


Monday 12th November – Sunday 18th November

November 11, 2018

TEST WEEK 

 

Monday 12th November 

 

A - 15mins to Find a 1rm Clean and Jerk

B - "DT"

5 rounds for time (16min time cap)

12 deadlifts 70/50kg

9 hang power cleans

6 jerks

 

Tuesday 13th November

 

A - Max effort T2b - unbroken set 

B1 - Max effort DU - unbroken set 

B2 - Max effort DU in 2 minute window

C - 4 round's for time (time cap 18mins)

75 DU

15 T2b


Monday 5th November – Sunday 11th November

November 4, 2018

Monday 5th Nov

 

A - Squat Cleans - EMOM 12mins

1 - 3 rep @70-75%

2 - Rest

3 - 2 rep @75-80%

4 - Rest

5 - 1 rep @80-85%

6 - Rest

 

B - For time (16min Time cap)

100 Double unders

80 KB Swings, 24/16kg

60 SA DB Push Press 22.5/15kg

40 Box step overs 2 x 22.5/15kg

20 Burpees

 

Tuesday 6th Nov

 

A - Push Jerk

In 12mins: Establish a 10RM for an unbroken set

 

B - 3RFT: (time cap 18mins)

40


Monday 29th October – Sunday 4th November

October 28, 2018

Monday 29th Oct

A - EMOM 16mins
1. 8-10 DB Renegade Rows AHAFA
2. 12- 15 Hollow Rocks
3. 6 chin ups (underhand grip) scale to 4 ecc lowers
4. REST

 

B - Elizabeth (time cap 14mins)
21-15-9
Squat cleans 60/42.5kg
Ring Dips (Scale to press ups, chest to 1x ab mat)

 

Tuesday 30th Oct

A - Snatch (19min running clock)

E2MOM - 6 reps, 55%
E2MOM - 6 reps, 55%
REST 1 min
E2MOM - 5 reps, 65%
E2MOM - 5 reps, 65%
REST 1 min
E2MOM - 4 reps, 75%
E2MOM -


Monday 22nd October – Sunday 28th October

October 21, 2018

Monday 22nd Oct

A - EMOM 12 mins:
1- 6 Push Jerks, 75%
2 - REST
3- 5 Push Jerks, 80%
4 - REST
5- 4 Push Jerks, 85%
6- REST

B - x2 Rounds (go in heats if needed)
2min max effort Calories (row, ski or Bike)
Into 2min AMRAP
7 Deadlifts 100/70kg
10 Toes to Bar
REST 2mins
Score calories + reps for total reps per round

Tuesday 23rd Oct

EMOM 35mins - 40 sec on 20 sec off (7 rounds)

1. Deadlift @30%
2. STOH (same bar as DL)
3. ROW or


Monday 15th October – Sunday 21st October

October 14, 2018

Monday 15th Oct

 

A - Toes to Bar practice 10-15min drills and skills

B - 1x Max T2B set

 

C - AMRAP 18

400m Run

25 Thrusters 30/20kg

25 T2B

25 Thrusters 30/20kg

 

Tuesday 16th Oct

 

A - In a 12:00 window: Establish a heavy single for -

1 Clean

1 Front squat

1 Jerk

 

B - x3 Rounds (use a different machine each round)

 

In a 3 min window -

12/10 burpee box jump overs

Remaining time - Max effort calories

3min REST


Monday 8th October – Sunday 14th October

October 7, 2018

Monday 8th Oct

 

A - Clean and Jerks E2MOM 16mins

E2MOM 4min- 5 reps, 70% (10 reps total)

E2MOM 4min- 4 reps, 80% (8 reps total )

E2MOM 4min- 3 reps, 85% (6 reps total)

E2MOM 4min- 1 rep, 90% (2 reps total)

 

B - 1-10 Reps (time cap 12 mins)

Front Squats 45/30kg (bar from floor)

Burpee Over Bar

 

Tuesday 9th Oct

 

A - 10-15mins Pistols Practice and Technique

B - 7 min per round

2 min Max Effort Row/ Ski/ Bike or 400m Run

Then Amrap 3mins -

12 Deadlifts, 100/ 70

12 Hand Release Push Ups

Res


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


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