Weekly CrossFit

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


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


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