July - 2017

CROSSFIT ALLIED

Tuesday 1.8.17

CrossFit Every 2 minutes for 12 minutes (6 sets) 2 sets of 6 push jerk @ 75% of 1RM 2 sets of 4 push jerk @ 85% 2 sets of 2 push jerk @ 90% All sets to be taken from the rack. All reps must be touch-and-go. Every 2 minutes for 6 minutes (3 sets) 10 push jerk @ 60% *touch-and-go reps 4 sets AMRAP 3 5 pull ups 10 kettlebell swings @ 24/16kg 20 double unders Rest 1 minute between sets ------------------------ Conditioning For time 100 wall balls @ 9/6kg 100 double und

Saturday 29.7.17

In teams of two complete the following: AMRAP 8 Partner A: 200m run Partner B: Max effort wall balls @ 9/6kg When Partner A returns from run, switch over. Score is total wall balls in your pair Rest 4 minutes AMRAP 8 Partner A: 300/250m row Partner B: Max effort thrusters @ 42.5/30kg When Partner A completes row, switch over. Score is total thrusters in your pair Rest 4 minutes AMRAP 8 Partner A: 50 double unders Partner B: Max effort wall walks When Partner A completes

Friday 28.7.17

CrossFit 4 sets A1. Dumbbell strict press x 10-12 reps A2. Bench press AMRAP @ 75% of 1RM A3. Max effort plank hold - 90 seconds max Rest 1 minute between rounds Rest 2 minutes between sets AMRAP 20 100m run 4 burpees over the bar 8 push press @ 42.5/30kg 4 burpees over the bar Rest 1 minute between rounds. Complete as many rounds in the 20 minute time-frame as possible. ------------------------ Olympic Lifting 8 minutes to establish heavy triple overhead squat 8 m

Thursday 27.7.17

CrossFit Front Squat 5 sets of 3 reps Rest 2 minutes between sets 6 rounds 60 seconds row for max cal 30 seconds rest Rest 2 minutes For time 10 20 30 20 10 Overhead squat @ 35/25kg Kettlebell swings @ 24/16kg *2 wall walks after each set ------------------------ Conditioning EMOM 12 Odd: 15 power snatch @ 35/25kg Even: 15 wall balls @ 9/6kg Rest 3 minutes 4 rounds AMRAP 2 300/250m row In remaining time, max effort push press @ 35/25kg Rest 2 minutes between r

Tuesday 25.7.17

CrossFit Behind-the-Neck Push Press 5 sets of 5 reps Rest 2 minutes between sets 7 rounds for time 9 hang power snatch @ 35/25kg 15 wall balls @ 9/6kg 21 double unders Time cap: 23 minutes Cash-out 300m farmers' walk @ 22.5/15kg ------------------------ Conditioning "Helen" 3 rounds for time 400m Run 21 kettlebell swings @ 24/16kg 12 pull ups In teams of 2 8 rounds for time - I-Go-You-Go 250/200m row 10 push ups 20 double unders *complete one full round then swi

Saturday 22.7.17

In teams of 2, rotate every 90 seconds until you have completed 10 total rounds of each AMRAP (5 rounds each) 10 rounds (5 rounds each) AMRAP 90 seconds 10 thrusters @ 42.5/30kg 6 pull ups 2 wall walks Max rep double unders in remaining time Rest 5 minutes 10 rounds (5 rounds each) AMRAP 90 seconds 5 toes to bar 8 hang power clean & jerk @ 60/42.5kg Max distance row in remaining time Score is total double unders + total distance rowed between your pair

Friday 21.7.17

CrossFit Snatch Every 2 minutes for 12 minutes (6 sets) 2 sets of 5 reps @ 80% of 1RM 2 sets of 3 reps @ 85% 2 sets of 1 rep @ 90% *touch and go reps Every 15 seconds for 3 minutes 30 seconds (15 sets) 2 reps power snatch @ 65-70% "Christine" 3 rounds for time 500m Row 12 deadlifts @ bodyweight 21 box jumps @ 24/20" ------------------------ Olympic Lifting 12 minutes to establish heavy set of the complex: 1 power clean + 1 hang power clean + 1 high hang power clea

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