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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

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31/03/16

EMOM Your Heart Out Like Khan Porter (for 40 minutes): 1. 5 Power Cleans / KB Deadlift (challenging/heavy) 2. 30 sec Assault Bike / Row 3. 3 Power Snatches / 15 KB Swings 4. 5-7 Hand Stand Push Ups / HSPU off a box / 2 Wall Walks / 5-7 Tough DB Push Presses 5. 10 DB…

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30/03/16

CrossFit A. 7 minute EMOM: 3 Deadlifts @ 50×1 B. Metcon (Time) 10 Power Cleans @ 60kg/40kg 40 Pullups 15 Power Cleans 30 Pull Ups 20 Power Cleans 20 Pull Ups Balance A. 7 minute EMOM: 3-5 Deadlifts @ 70% of 1RM B. Metcon (Time) 10 Power Cleans 40 Ring Rows 15 Power Cleans 30 Ring Rows…

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29/03/16

For time: 1 round of: 100 air squats / 50 air squats 30 burpees / 20 burpees 15 ring dips / 15 Hand Release Push Ups 15-ft. (4.572m) rope climb, 3 ascents / 20 Supinated ring rows Then, 2 rounds of: 50 air squats / 25 air squats 20 burpees / 15 burpees 10 ring…

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24/03/16

CrossFit A. Every 90 sec x 5 1 Weighted Pull Up 2 Strict C2B 3 Strict Pull Up B. 21-15-9 Ring Dips Box Jumps Kipping Pull Ups C. KB toe touches from floor 10 reps x 3, rest 60-90sec Balance A. Every 90 sec x 5 Negative Pull Ups 3-5 reps B. 30 – 20…

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23/03/16

CrossFit Back Squat Minutes 1 – 3 70% of 1RM – 4 reps Minutes 4 – 6 75% of 1RM – 3 reps Minutes 7 – 9 80% of 1RM – 2 reps Minutes 10 – 12 85% of 1RM – 1 rep METCON (TIME) BUY IN – 700M ROW OR 55/35 CAL BIKE THEN…

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22/03/16

2 rounds of max effort: 2 minutes work, 1 minute transition Row Ball Slams Burpees Double Unders Box Jump Bike Hollow Rock

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21/03/16

A. EMOM for 6 minutes HSPU Strict/Negative AMRAP B. Partner WOD – You Go, I Go – For Time: 3 Power Cleans @ 60kg/40kg 3 Toes to Bar 6,6,9,9,12,12,15,15

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18/03/16

A. 5 mins to achieve AMRAP ring muscle ups B. 2 mins to achieve AMRAP rope climb C. 5 Rounds For Time: 15 Wall ball @ 9kg/6kg 15 Power Clean @ 40/30kg

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