Saturday 1.12.18
In teams of 2 EMOM to completion 8/6 cal row or 7/5 AB Then max effort until complete 75 hang power cleans @ 52.5/35kg 25 pull ups 75 front-racked lunges 25 toes to bar 75 clean & jerk 25 box jump-overs @ 24/20” 75 bar-facing burpees over the bar Each minute begins with a calorie buy in on the rower or bike. Partners switch at the top of each minute until all reps are complete. *40 minute time cap
Friday 30.11.18
CrossFit Deficit Deadlift 5 sets of 4 reps Rest 2 minutes between sets *use 2” deficit 4 rounds AMRAP 4 10 deadlifts @ 80/55kg 10 burpees 7/5 cal AB 10 wall balls @ 9/6kg Rest 2 minutes between rounds ------------------------ Olympic Lifting In 10 minutes build to a tough triple complex: 1 dip + 1 pause split jerk *pause in split for 3 seconds In 12 minutes build to a tough double jerk *Not touch-and-go *focus on bar speed, don't increase weight if you fail reps or technique
Thursday 29.11.19
CrossFit Front Squat @ 2111 tempo 1 set of 5 reps 1 set of 2 reps 1 set of 5 reps 1 set of 2 reps 1 set of 5 reps Rest 2 minutes between sets 7 rounds for time 12/10 cal row 8 push jerk @ 60/42.5kg 10 toes to bar *16 minute time cap Cash-out 2 sets Max dead hang from rig Rest 60 seconds between sets *score is total time ------------------------ Conditioning Every 3 minutes for 15 minutes (10 total sets) 12/10 cal AB 10 burpees 30 double unders *complete first round as above t
Wednesday 28.11.18
Every 2 minutes for 6 minutes 3 hang power cleans + 3 push jerks EMOM 5 2 hang power cleans + 1 push jerk Every 30 seconds for 3 minutes 1 hang power clean + 1 push jerk On a 16 minute running clock For time 100 double unders 75 wall balls @ 9/6kg 50 kettlebell swings @ 24/16kg 100 double unders In remaining time establish a 1RM hang squat clean *must start with empty barbell
Tuesday 27.11.18
CrossFit 3 sets A1. AMRAP strict press @ moderate load * aim for 6-10 reps Rest 30 seconds A2. 9/7 cal AB sprint *max 30 seconds Rest 15 seconds A3. AMRAP dumbbell bench press * aim for 6-10 reps Rest 30 seconds 2 rounds for time 1000m row 50 thrusters @ 20/15kg 30 pull ups *25 minute time cap ------------------------ Conditioning 5 rounds
AMRAP 90 seconds
6 pull ups
6 thrusters @ 42.5/30kg
6 burpees over the bar
In remaining time max double unders Rest 1 minute between
Monday 26.11.18
Back Squat 5 sets of 4 reps Rest 2 minutes between sets *go heavier than 19.11.18 EMOM 8 Odd: 8-12 tall box jumps Even: 15 heavy wall balls For time 10 9 8 7 6 5 4 3 2 1 Dumbbell power clean @ 22.5/15kg Dumbbell box step-overs @ 20”
Saturday 24.11.18
In teams of 2 AMRAP 40 150 cal row 120 wall balls @ 9/6kg 100 ball-facing burpees over the medicine ball 80 dumbbell clusters @ 22.5/15kg 60 pull ups 40 dumbbell lunges 20 devil's press 10 wall walks Split the work however you like. One person works whilst one person rests.
Friday 23.11.18
CrossFit Bench Press 5 sets of 2 reps Rest 2 minutes between sets During bench press accumulate 3 sets of 8-12 feet-elevated ring rows @ 31X1 tempo AMRAP 5 50 wall balls @ 9/6kg In remaining time AMRAP 12 push jerk @ 42.5/30kg 12 pull ups Rest 2 minutes AMRAP 5 35 wall balls @ 9/6kg In remaining time AMRAP 9 push jerk @ 52.5/35kg 9 pull ups Rest 2 minutes AMRAP 5 20 wall balls @ 9/6kg In remaining time AMRAP 6 push jerk @ 60/42.5kg 6 pull ups ------------------------ Olympic
Thursday 22.11.18
CrossFit 3 sets A1. Back-racked reverse lunges 10 reps per leg Rest 30 seconds A2. 60 seconds AMRAP squat jumps @ 20/15kg *Focus on jumping as high as you can Rest 3 minutes between sets 3 sets Tempo alternating KB Cossack squat 6 reps @ 3333 tempo Rest 90 seconds between sets AMRAP 12 12/9 cal AB 16 front-racked lunges @ 52.5/35kg 8 front squats 3 wall walks ------------------------ Conditioning Every 5 minutes for 35 minutes (7 sets) 20/15 cal AB or 500/400m Row 4 burpees o
Wednesday 21.11.18
3 sets A1. AMRAP seated strict press @ 70-80% 1RM *if you get less than 4 reps go down in weight **if you hit more than 10 reps go up in weight Rest 30 seconds A2. AMRAP dumbbell push press @ moderate weight *if you get less than 4 reps go down in weight **if you hit more than 10 reps go up in weight Rest 30 seconds A3. Push ups 10-12 reps Rest 2 minutes between sets Every 2 minutes for 16 minutes (8 sets) 12 burpees over the bar 6 clean & jerk @ 60/42.5kg Cash-out 3 sets 75