September - 2018

CROSSFIT ALLIED

Friday 28.9.18

CrossFit Deadlift 5 sets of 5 reps Rest 2 minutes between sets 3 rounds for time 400m run 21 kettlebell swings @ 24/16kg 15 pull ups 9 burpee box jump-overs @ 30/24” Cash out In teams of 4 Sled sprints ------------------------ Olympic Lifting In 12 minutes build to a heavy triple deficit clean lift-off In 15 minutes build to heavy single power clean & split jerk Every 2:30 for 3 sets 8 standing plate lateral raises

Thursday 27.9.18

CrossFit Incline Bench Press 4 sets of 5 reps @ 31X1 tempo Rest 2 minutes between sets Every 90 seconds for 4 sets 8-10 push ups + 30 second plank hold AMRAP 4 21 cal row 21 wall balls @ 9/6kg 21 push jerk @ 60/42.5kg Rest 2 minutes AMRAP 4 15 cal row 15 wall balls 15 push jerk @ 52.5/35kg Rest 2 mins AMRAP 4 9 cal row 9 wall balls 9 push jerk @ 42.5/30kg ------------------------ Conditioning 5 sets for times 10/7 cal AB 6 bar-facing burpees over the bar 6 thrusters @ 42.5/30

Wednesday 26.9.18

Snatch EMOM 10 1 squat snatch *build to a heavy single across 10 sets **no fails In 9 minutes build to a heavy single overhead squat For time 50 double unders 50 air squats 50 abmat sit ups 7 deadlifts @ 100/70kg 40 double unders 40 air squats 40 abmat sit ups 7 deadlifts 30 double unders 30 air squats 30 abmat sit ups 7 deadlifts 20 double unders 20 air squats 20 abmat sit ups 7 deadlifts 10 double unders 10 air squats 10 abmat sit ups 7 deadlifts

Tuesday 25.9.18

CrossFit Push Jerk 4 sets of 3.3.3 Rest 20 seconds between reps Rest 2 minutes between sets EMOM 8 1 split jerk 14.4 AMRAP 14 60 cal row 50 toes to bar 40 wall balls @ 9/6kg 30 power clean @ 60/42.5kg 20 muscle ups ------------------------ Conditioning On a running clock For time 500m row 25 burpees over the rower When the clock reaches 6:00, complete 2 rounds for time 200m tun 10 power cleans @ 60/42.5kg When the clock reaches 12:00, complete 3 rounds for time 20 front-racke

Friday 21.9.18

CrossFit EMOM 10 1 front squat *Start at 80% of current 1RM and try to build small every minute until failure 3 rounds for max reps 60 seconds each station Burpees Wall balls @ 9/6kg Deadlift @ 52.5/35kg Medball sit-ups Hang power clean @ 52.5/35kg Rest 1 minute between rounds ------------------------ Olympic Lifting In 12 minutes build to a heavy double snatch balance *focus on extension, footwork and controlling the weight In 15 minutes build to a heavy single snatch In 10

Thursday 20.9.18

CrossFit Incline Bench Press 4 sets of 6 reps @ 31X1 tempo Rest 2 minutes between sets Supinated grip pull ups 4 sets of 2.2.2.2.2 Rest 10 seconds between clusters Rest 60 seconds between sets 12.3 AMRAP 18 15 box jumps @ 24"/20" 12 shoulder to overhead @ 52.5/35kg 9 toes to bar ------------------------ Conditioning 3 sets AMRAP 8 600/500m row 50 double unders 12 pull ups 300m run In remaining time max reps burpees to plate Rest 3 minutes between sets Rest 5 minutes In teams

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