Weekly CrossFit

11th – 17th February

February 10, 2019

Monday 11th Feb

 

5 Rounds

Min 1 - 5  x Strict Shoulder Press

Min 2 - 5 x DB Bent over Row ( lean on a box )

Min 3 - Rest

 

In pairs:

Weighted plank hold

3 x 60 secs ( 60 secs rest )

 

4 Rounds of: ( rest 90 secs between rounds )

AMRAP 3

15 Power Clean 50/35kg


4TH FEB – 10TH FEB 2019

February 3, 2019

Monday 4th


Strength


A)Push Press

5 x 5 (rest 3 mins)


3 sets:

10 DB Front raises

Rest 60 secs

10 DB Lat Raises

Rest 60 secs

 


WOD

 


For time:

100 Double unders

50 Wall Balls 9/6kg

25 C2B Pull Ups

50 Double Unders

30 Wall Balls 9/6kg

15 C2B Pull Ups

(Timecap 12)

 


Tuesday 5th

 

A) 4 Rounds for quality:

 

12-15 Kipping HSPU

Rest 30 secs

12 - 15 T2B

Rest 60 secs


28TH JAN – 3RD FEB 2019

January 27, 2019

MONDAY 28th

 

A) Running clock 18

Build to a heavy Snatch in 10 mins

 

B) Then Every 30 seconds for 8 mins

1 Snatch @ 70% of todays heavy single

(reduce or increase if needed but ensure you are moving well)

 

WOD

 

AMRAP 12

 

5 - 10 - 15  etc :

 

- Air Squats

-20m Quadruped Crawl-

 -Hollow Rocks

-20m Quadruped Crawl-

 

Slow burner move with purpose

Focus on keeping a neutral spine in the crawl and hips low

 

TUESDAY 29th

 

<

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


1 2 3 4 6

WP Facebook Auto Publish Powered By : XYZScripts.com
>