17/08/16

///ADV
CrossFit Open 11.2
AMRAP 15 min
9 Deadlifts @ 70kg/45kg
12 HR Push Ups
15 Box Jumps, 24″/20″
///BEG
15 min AMRAP
9 KB Swing
12 Pushup
15 BJ/Stepup

+
B1. Inverted Bar/Ring Row; 8-10 reps; x5, rest 30 sec (feet elevated for adv)
B2. DB Ext Rot @ 3010; 8-10 reps/arm; x5
B3. Band Pull Apart; 10-15 reps; x5

15/08/16

FILTHY FIFTY – (AMRAP 30MIN)
50 Box jump, 24″/20″
50 Jumping pull-ups
50 Kettlebell swings, 24/16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, Bar
50 Back extensions/Supermans
50 Wall ball
50 Burpees
50 Double unders

11/08/16

EMOM 20 Minutes
#1. 15 Push Press
#2. 8 Burpee Box Jump
#3. 10 Pullups
#4. 15/10 cals Assault Bike
#5. REST

Rest 5 minutes

EMOM 20 Minutes
#1. 10 Hang Power Snatches @ 50/30kg
#2. 30 sec AFAP on Rower
#3. 10-20 Strict Pushups
#4. 10 Ground To Overhead
#5. REST

10/08/16

12 minutes to work up to heavy 5RM Deadlift
+

///ADV
Masters Event 1
For time:
8 deadlifts
40 GHD sit-ups/ABMAT Situps with Wall Ball
80 double-unders
4 rope climbs
80 wall-ball shots
4 rope climbs
80 double-unders
40 GHD sit-ups/ABMAT Situps with Wall Ball
8 deadlifts
*DL Should be heavy. Masters weights were 156kg/111kg

///BEG
For time:
8 deadlifts
40 ABMAT sit-ups
160 single-unders
20 ring row
80 wall-ball squats
20 ring row
160 single-unders
40 ABMAT sit-ups
8 deadlifts

09/08/16

Shoulder/Scap/Pec mob
+
15 min HSPU technique refinement
+
///ADV
4RFT
5 Ring Muscle Up (OR 5 C2B Pullup + 5 Ring Dip)
10 OHS @ 50kg/35kg
15 Box Jump @ 30″/24″

///BEG
5 Rounds for QUALITY
10 Tough KB Bent-Over Row (Each Arm)
10 Tough Push up
10 Tempo Wall Squat (5 sec up/down)
10 Box Jump/Step Up

08/08/16

Squat Clean; 1 EMOM x 9 – build up weight
+
Front Squat (with Squat Clean EMOM finishing weight) – Max reps in 1 min
+
In 3 min;
10 Push Press AFAP
Row 500m
1:30 rest
x3 [13:30 work total]
+
rest 3 min
+
In 3 min;
10 TnG Power Clean AFAP
30/20 Bike Cals HARD
1:30 rest
x3 [13:30 work total]

04/08/16

~45 min partner rodgering~
7 min AMRAP;
10/8 cal row
5 burpees over rower
*P1 work/P2 rest
+
rest 2 min
+
7 min AMRAP;
16 kb swing
8 box jump
*P1 work/P2 rest
+
rest 2 min
+
7 min AMRAP;
15/12 cal/bike/ski
*P1 work/P2 rest
+
rest 2 min
+
7 min AMRAP;
2 length gym bear crawl
*P1 work/P2 rest
+
rest 2 min
+
7 min AMRAP;
15/12 medball clean
P1 work/P2 FLR