14/04/16

Squat preparation and warm up A. Front Squats – 3 – 2 – 1 – heavy / Balance: 3 sets x 10 reps of Front Squats B. Back Squats – 3 – 2 – 1 – heavy / Balance: 3 sets x 10 reps of Back Squats C. ‘Struggle Together’ 1 minute Max Cal Bike…

12/04/16

A. Double Under technique work and warmup B. 20 minute AMRAP 400/300m Row 20 L-Chinup/Strict chin up/Supinated single ring chin up (feet in front of ring) 2 lengths gym OH Plate lunge/Walking Lunge 30/20 cal bike 2 lengths gym bear crawl 2 lengths gym plate carry C. 8 minutes Box L-Sit work

08/04/16

Ankle and hip mobility warm up A. 3 x 10 Pistols / Split Squats @ 3011 – add weight if not challenging B. 4 rounds (20 min cap) 14 reps alternating – Overhead Bar Walking Lunge (40/30) / Overhead Plate Walking Lunges (15/10) 50 DU / 100 Skips 12-20 Ring Dips / Bar Dips /…

07/04/16

A. 4 rounds of 45 sec work : 45 sec transition 1. Supinated Grip BB Bentover Row 2. DB pull over 3. EZ Bar/DB Curl 4. Lean Away Scap Pull Up B. Partner WOD CrossFit: For Time 1.2km Row – 200m max per go 60 CJ @ 60/40 – YGIG – One rep each Balance:…

05/04/16

A. 5 Rounds For Time 9 Deadlifts 9 Box Jump Overs 6 Power Cleans @ 60kg/40kg 6 Burpee Box Jump Over 3 Clusters @ 60kg/40kg (Cluster = Squat Clean into Thruster) 3 Burpee Box Jump Over & Unders + 500m Row Buyout B.    Accumulate 2 minutes of L-Sit on Paralettes or Rings / Hanging Knee…

04/04/16

A. Squat Snatch CrossFit: 15 minutes to build to heavy single Balance: Technique work on squat snatch B. 20min AMRAP 1 Round Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats) 1 Squat Snatch @ 75% of part A / Or weight of choice for Balance / 3 KB Swings 2 Rounds Cindy 2…

01/04/16

CrossFit snatch specific warm up drills A. 15min build to heavy triple Power Snatch B. 9-8-7-6-5-4-3-2-1 Front Squats Push Press * Bars start on the floor Balance snatch specific warm up drills A. 15 minutes of Power Snatch Technique B. 9-8-7-6-5-4-3-2-1 Goblet Squats DB Push Press * At challenging/heavy weights