Monday 5th November – Sunday 11th November

 

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)

400m run

40 wall balls 9/6kg

 

Wednesday 7th Nov

 

A – EMOM 12

1 – 2 snatches (start at 50%, work up to no more than 75%)

2 – 1 to 4 BMU or 10 C2B/10 pullups/5 strict pullups

 

B – AMRAP 16 mins

15/12 Cals or 200m Run

10 T2b

10 Power Snatches 50/35kg

 

Thursday 8th Nov

 

A – Front Squat Every 2:00 x 5 sets

5 front squats AHAFA

After each set complete 3 max height box jumps

 

B – 18min Running Clock

In a 3min window complete –

A)

400/350m Row

RT – Max power cleans 70/50kg

REST 3mins

B)

350/300m Ski

RT – Max power cleans 70/50kg

REST 3mins

C)

50/35 Bike Cals

RT – Max power cleans 70/50kg

REST 3mins

Score = reps of Power Cleans only each round

 

Friday 9th Nov

 

A – Emom 16 for Quality : max 40secs work (No scores)

 

  1. 2-4 Strict ring MU/ 3-5 Ring Pullups/ 5-8 Inverted Ring Rows
  2. 8-12 Plyo Push ups (use plates)
  3. 40 sec nose facing HS Hold/ Wall walk to 45 degress hold
  4. REST

 

B – “Saved by the Barbell”

 

3 rounds for max reps of:

1 minute of burpees

1 minute of wallballs 9/6kg

1 minute of deadlifts 52.5/35kg

1 minute of med-ball sit-ups 9/6kg

1 minute of hang power cleans (52.5/35kg

Rest 1 minute

 

Saturday 10th Nov

 

A – Barbell Front Rack Lunges 4×16 reps (8per leg)

 

B – 3 rounds

3min – Row or Ski or Bike

2min – DB Snatch 22.5/15kg (alt hands)

1min – Burpee box jump overs

*REST 2mins after each round*

 

CrossFit Team WOD

Teams of 2 – 1 work 1 rest, split reps

 

0-12mins: AMRAP

800m Run

50 DB Clean and Jerk 1 x 22.5/15kg

30 T2b

15-27mins: AMRAP

2km Row

20 DB Snatch 22.5/15kg

30 Pullups

30-42mins: AMRAP

100/75cal assault bike

50 DB Box Overs, 2 x 22.5/15kg

30 Seated DB Z Press 2×22.5/15kg

 

Sunday 11th Nov

 

A – 50 wallballs for time

 

B – Remembrance Day WOD

Amrap 18mins

11 Hang Power Snatch 35/25kg

11 Burpees

11 Thrusters 35/25kg

11 Pullups

 

*On the 11th Minute Rest for 2 mins silence*

 

 

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