April - 2018

CROSSFIT ALLIED

Tuesday 1.5.18

CrossFit Squat Clean Every 90 seconds for 7 sets 1 clean pull + 1 squat clean + 1 front squat For max unbroken reps Power clean @ 70/50kg Rest 2 minutes Power clean @ 60/42.5kg Rest 2 minutes Power clean @ 42.5/30kg *A set terminates at any point that the barbell is rested on the floor or in the front rack for more than one full breath *compare results to 12.12.17 On a running clock until workout is complete AMRAP 3 20/15 cal AB or 30/20 cal row In remaining time AMRAP Clean

Monday 30.4.18

Back Squat 4 sets of 10 reps @ 68% of your 1RM Rest 2 minutes between sets *5 second pause at the bottom of reps 5 and 10 EMOM 8 Odd: 3-5 strict pull ups Even: 10 weighted pistols *scale to box pistols/rig assisted/tall box step-ups For time 15 12 9 Thrusters @ 42.5/30kg Burpee box jumps @ 24/20” Immediately into 12 9 6 Thrusters @ 52.5/35kg Burpee box jumps @ 30/24” Immediately into 50 kettlebell swings @ 24/16kg

Saturday 28.4.18

In teams of 2 AMRAP 11 50/40 cal row or 40/25 cal AB -then- 150 double unders -then- In remaining time AMRAP Partner A: 20 plate overhead lunges @ 20/15kg Partner B: Max effort wall balls @ 9/6kg *For the calorie buy in and double unders, split the workload however you like. One person works whilst one person rests. During the AMRAP, both partners work at the same time. When partner A has completed the lunges, switch. Score is total wall balls in your pair. Rest 2 minutes AMR

Friday 27.4.18

CrossFit Full Grip Tempo Front Squat 5 sets of 4 reps with a 23X1 tempo Rest 2 minutes between sets *go heavier than 12.4.18 Every 4 minutes for 24 minutes (6 sets) 10/7 cal AB or 15/12 cal row 10 box jump-overs @ 24/20" 10 front-racked lunges @ 52.5/35kg 10/7 cal AB or 15/12 cal row ------------------------ Olympic Lifting In 15 minutes build to a heavy set of the Enderton front squat complex *Enderton front squat complex = pause front squat + double bounce front squat + fro

Thursday 26.4.18

CrossFit Clean & Jerk Every 90 seconds for 8 sets 1 clean pull + 1 hang squat clean + 1 front squat + 1 split jerk 3 rounds for time Buy-in: 1. 30 cal row 2. 20 cal AB 3. 100 double unders -then- 3 rounds 10 deadlifts @ 42.5/30kg 10 hang power snatch 10 overhead squats *after 3 rounds perform the next buy in until all 3 are complete *25 minute time cap ------------------------ Conditioning 2 rounds AMRAP 5 14 dumbbell snatch @ 22.5/15kg 7 burpees 10/7 cal row Rest 2 minutes A

Tuesday 24.4.18

CrossFit Deadlift 5 sets of 5 reps Rest 2 minutes between sets *overhand grip only *go heavier than 20.3.18 3 rounds for times 15 12 9 Hang power clean @ 52.5/35kg Burpees over the bar Rest 5 minutes between rounds ------------------------ Conditioning 3 rounds for total reps AMRAP 1:45 250m row + max burpee box jumps @ 24/20” Rest 90 seconds AMRAP 1:45 250m row + max kettlebell swings @ 24/16kg Rest 90 seconds AMRAP 1:45 250m row + max empty barbell thrusters Rest 90 seconds

Friday 20.4.18

CrossFit Bench Press In 12 minutes build to today’s heavy single IYTUs 3 sets of 10 reps per letter Rest 60 seconds between sets AMRAP 20 300m run 6 burpee box jumps @ 30/24” 8 dumbbell hang clean & jerk @ 22.5/15kg 6 burpee box jumps 300m run Rest 90 seconds between rounds *sprint each effort ------------------------ Olympic Lifting In 12 minutes establish a tough set of 6 snatch lift-offs (floor to below knee) In 12 minutes establish a heavy set of the complex: 3 snatch pul

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