Weekly CrossFit

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


Monday 23rd July – Sunday 29th July

July 22, 2018

TEST WEEK 

 

Monday 23rd July

3x 9min EMOM - REST 3minutes after each EMOM

A - EMOM 9mins
1. 15/12 Bike cals
2. Max effort - STOH 24/16kg 1xKB
3. REST minute

B - EMOM 9mins
1. 15/12 Row cals
2. Max effort - T2B
3. REST minute

C - EMOM 9mins
1. 15/12 Ski cals
2. Max effort - Push ups
3. REST minute

Tuesday 24th July

A - Single arm KB OH walking lunge 16-20 steps (change arms at 8-10 reps) <


Monday 16th July – Sunday 22nd July

July 15, 2018

Monday 16th July

A - 3RM KB Turkish Get Up (12mins to find, both arms)

B - 5x 3min AMRAPs

6 KB Snatch (3right 3left) 24/16kg
12 KB front rack alternating reverse lunges x1 KB
24 Double Unders

Rest 1min after each round
Restart each round at KB snatches

Tuesday 17th July

A - Every 2:00 x5
1 Clean Pull + 1 squat clean @90%

B - Every 2:00 x 4
2 Jerk, 85%

**Clean and Jerk 1RM retest next week** 

C - AMRAP 12mins (using 1 DB)
20 DB Push Press, 22.5/15kg (10 reps per arm)
200m run
20 DB Squats 22.5/15kg
200m run


Monday 9th July – Sunday 15th July

July 8, 2018
Monday 9th July 
 
A - EMOM 10 - @70-75% 
1- 5 Power cleans
2- 5 front squats 
 
B - Every 45sec x 6 rounds 
1 Jerk, 85%
 
C - AMRAP 2mins 
2-4-6-8-10.. ascending ladder 
Power Cleans, 60/ 40kg
Toes to Bar
Rest 1:00 x 4 rounds 
Carry on where you left off after rest minute 
 
Tuesday 10th July 
 
A - Sumo deadlift high pull technique 
 
B -  4 rounds through 
1min max effort on each 
 
1. Russian KB swing 24/16kg
2. Box jump 

Monday 2nd July – Sunday 8th July

July 1, 2018

Monday 2nd July 

A - 20 alternating steps 2x kb front rack lunge x 4 sets AHAFA 
 
B - 3 RFT (time cap 12mins) 
10 front squats 70/50
20 C2B 
50 Double unders 

Tuesday 3rd July 
 
A - EMOM 12
1- 5 Power Snatch 
2- 5 OHS
@70% snatch.
 
B - AMRAP 1 min 
10 DB snatch 22.5/15kg 
Max Burpees in the remaining time. 
Rest 1:00 x 5 rounds 
 
Wednesday 4th July 
 
A - Back Squat: lift every 2nd minute 
5 x 2 reps @85%
 

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