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
Monday 31.7.17
Back Squat 5 sets of 2 reps Rest 2 minutes between sets For time 21 15 9
Cal row
Hang squat clean @ 42.5/30kg Directly into 15 12 9
Burpees over the bar
Front squats Directly into 12 9 6
Cal row Thrusters *25 minute time cap
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
Wednesday 26.7.17
Deadlift
5 sets of 4 reps
Rest 2 minutes between sets AMRAP 7
200m run
10 front-racked lunges @ 52.5/35kg (alternating legs) Rest 2 minutes AMRAP 7
5 shoulder to overhead @ 52.5/35kg
8 pull ups
10 box jump-overs @ 24/20" Rest 2 minutes AMRAP 7
12/8 cal AB or 100m run
12 push ups
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
Monday 24.7.17
Back Squat
5 sets of 3 reps
Rest 2 minutes between sets EMOM 8
Evens: 3-5 wall walks
Odds: 10-12 pistols For time
1000m row
30 thrusters @ 42.5/30kg
20 burpee box jump-overs @ 24/20"
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