May - 2018

CROSSFIT ALLIED

Friday 1.6.18

CrossFit Front Squat with full grip 5 sets of 3 reps Rest 2 minutes between sets EMOM 24 1. 15/12 cal AB 2. 2 wall walks + AMRAP box jump-overs @ 24/20” 3. 15 kettlebell swings @ 24/16kg 4. AMRAP burpees 5.Rest *score is total box jump-overs + burpees ------------------------ Olympic Lifting In 12 minutes build to a heavy double halting snatch deadlift *2 second hold in set up 2 second pause below knee 2 second pause above knee 2 second pause at hip In 12 minutes build to a h

Thursday 31.5.18

CrossFit Squat Clean EMOM 10 1 squat clean *start at 50% 1RM and add weight each minute, building to a tough single for today AMRAP 12 30/21 cal row 25 wall balls @ 9/6kg 15 hang power snatch @ 35/25kg Rest 5 minutes 3 sets 60 seconds AB for max cal Rest 2 minutes between sets ------------------------ Conditioning On a running clock 0:00-15:00 AMRAP 15 25ft right arm overhead dumbbell lunge @ 22.5/15kg 25ft left arm overhead dumbbell lunge 15 wall balls @ 9/6kg 30 do

Tuesday 29.5.18

CrossFit Back Squat 4 sets of 6 reps @ 30X1 tempo Rest 2 minutes between sets *Go heavier than 21.5.18 Every 2 minutes for 8 minutes (4 sets) 4 weighted pull ups *scale to bodyweight pull ups or inverse rows Every 4 minutes for 20 minutes (5 sets) 9 7 5 Dumbbell thrusters @ 22.5/15kg Burpees ------------------------ Conditioning OPEX Winter Classic 2016 On a running clock 00:00-15:00 Death by unbroken power snatch @ 42.5/30kg a. On minute 1, perform 1 snatch. On minute 2, per

Friday 25.5.18

CrossFit Front squat with full grip 5 sets of 3 reps with a 3 second pause at the bottom Rest 2 minutes between sets *aim for weight achieved on 27.4.18 but keep to tempo Every 4 minutes for 24 minutes (6 total sets) 15/12 cal row 10 dumbbell cleans @ 22.5/15kg 10 dumbbell thrusters 15/12 cal row ------------------------ Olympic Lifting In 12 minutes build to a tough set of the complex: 5 clean lift offs + 1 clean pull In 12 minutes build to a heavy set of the complex 1 high

Thursday 24.5.18

CrossFit Bench 3 sets A1. AMRAP bench press @ 65-75% 1RM Rest 30 seconds A2. AMRAP push ups Rest 30 seconds A3. AMRAP feet-elevated ring rows Rest 2 minutes *go heavier than 9.5.18 For time 5 4 3 2 1 Wall walk Shoulder to overhead @ 70/47.5kg 10 8 6 4 2 Pull-ups Bar-facing burpees Cash-out EMOM 4 45 second plank hold ------------------------ Conditioning Every 10 minutes for 40 minutes (4 total sets) 400m run 15 burpee box jump-overs @ 24/20” 20 dumbbell snatch @ 22.5/15kg 40

Tuesday 22.5.18

CrossFit Push Press 4 sets of 8 reps Rest 2 minutes between sets Every 90 seconds for 4 sets Front rack reverse lunges 6 reps per leg On a running clock For Time 1k row When the clock hits 06:00 AMRAP 7 Push press @ 42.5/30kg *every break perform 15 air squats ------------------------ Conditioning Every 2 minutes for 10 minutes (5 total sets) 15 burpees In remaining time, max rep wall balls @ 9/6kg Rest 5 minutes AMRAP 25 50 Russian kettlebell swings @ 24/16kg 30 toes to bar

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