Monday 29th October – Sunday 4th November

 

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 – 4 reps, 75%
REST 1min
E2MOM – 2 rep, 85%
E2MOM – 2 rep, 85%
(Remember these % are a guide, decrease the starting % if needed)

 

B – AMRAP 12mins
36 Alternating DB Snatch, 22.5/15kg
24 OH lunge. 22.5/15kg
12 BMU/C2B/ Pullups/ Jump Pullups

 

Wednesday 31st Oct

x4 superset – Rest 90secs-2mins between sets
A1 – BTN strict press (clean grip) 6 reps AHAFA
A2 – DB row 10 reps per arm AHAFA

 

B – 4min AMRAP x3
10 Front Squat 50/35kg (bar from floor)
30 Double unders
Rest 1 min and reset after each round

 

Thursday 1st Nov

EMOM 12mins :
1- 3 Push Jerks, 80% (+2.5)
2 – REST
3- 2 Push Jerks, 85% (+2.5)
4 – REST
5- 1 Push Jerks, 90% (+2.5)
6 – REST

 

B – 3 rounds – rest 2mins after each round:
AMRAP 1min
6 STOH 60/40kg (bar from floor)
3 Strict Pullups
AMRAP 3min
8 Burpees to touch target
16 Wallballs 9/6kg
*Score = reps of 1min amrap + reps of 3min amrap*

 

Friday 2nd Nov

A – In a 14min window: Establish a heavy single for:
1 Clean Pull
1 Low hang clean
1 Hang clean
1 Jerk

 

B – AMRAP 14mins
200m Run
10 Deadlifts 60/40kg
20 C2B
10 hang clean and jerks, 60/40kg
20 V ups/ tuck/ ab mat sit up

 

Saturday 3rd Nov

A – Deficit Deadlift 5 reps (maximum 1 plate height)
Lift every 2.30mins x5 sets AHAFA

 

B – AMRAP 6 – Climb the ladder in 3’s
3 SDLHP, 45/30kg (use KB – 25kg minimum barbell weight)
3 Toes to Bar
Rest 2:00 x 2 rounds
*Reset back to 3-3 on round 2*
Score = reps per round

 

Crossfit Team WOD –
In teams of 2
35min time cap

Buy in – 1500m Row or Ski (swap every 250-300m)
20 rounds for time (10 each) YGIG
5 DB burpee devil press 22.5/15kg
10 wallballs
Buy out – 1500m Row or Ski (swap every 250-300m)

 

 

Sunday 4th Nov

A – Front Squat Every 2:00 x 5
4 Reps AHAFA
*1 and 1/4 reps*

 

B – 3 rounds of 3mins

i) In a 3 min window complete –
12 clean and jerks 60/40kg
Remaining time = max cals row
REST 1 min
ii) In a 3 min window complete –
10 clean and jerks 60/40kg
Remaining time = max cals ski
REST 1 min
iii) In a 3 min window complete –
8 clean and jerks 60/40kg
Remaining time = max cals bike

Score = calories per round.

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