February - 2019

CROSSFIT ALLIED

Friday 1.3.19

3 sets A1. Tall kneeling dumbbell press 10 unbroken reps Rest 15 seconds A2. Strict pull ups 10 reps *scale to feet-elevated ring rows Rest 15 seconds A3. Push ups 10 reps *no worming, maintain a straight, tight body Rest 15 seconds A4. Upright Row 10 reps Rest 15 seconds A5. Barbell curls 10 reps Rest 2 minutes between rounds AMRAP 15 10 toes to bar 10 strict press @ 35/25kg 100ft walking lunges 40 double unders

Thursday 28.2.19

CrossFit Front squat 4 reps @ 80% of 1RM 3 reps @ 85% 2 reps @ 87% 2 reps @ 92% 1 reps @ 97% Rest 2 minutes between sets Overhead squat 1 set of 10 reps *use a moderate load 3 rounds for times 150m run 15 box jump-overs @ 24/20 10 devil press @ 22.5/15kg 15 box jump-overs 12/10 cal AB Rest 2 minutes between rounds ------------------------ Olympic Lifting In 15 minutes build to heavy triple overhead squat In 15 minutes build to a heavy set of the complex: 1 hang snatch + 1 ove

Wednesday 27.2.19

Incline bench press 3 sets of 20 reps Rest 2 minutes between sets *go to complete failure by the 3rd set In teams of 2 For time Partner A: 5000/4000m row Partner B: AMRAP strict Cindy: 5 strict pull ups 10 hand-release push ups 15 air squats Partners may switch after each complete round of Cindy. For each full round of Cindy completed in your pair, subtract 15 seconds from your total time

Tuesday 26.2.19

CrossFit Every 2 minutes for 7 sets 5 deadlifts + 4 hang power cleans + 3 push jerk + 2 split jerk *build weight across AMRAP 12 10 clean & jerk @ 35/25kg 10 burpees over the bar 10 clean & jerk @ 45/32.5kg 10 burpees over the bar 10 clean & jerk @ 55/37.5kg 10 burpees over the bar 10 clean & jerk @ 60/42.5kg 10 burpees over the bar 10 clean & jerk @ 70/47.5kg 10 burpees over the bar 10 clean & jerk @ 75/52.5kg In remaining time max burpees over the bar ----------------------

Saturday 23.2.19

In teams of 2 AMRAP 40 4 rounds – I-Go-You-Go (2 rounds each) 15/10 cal row 10 burpees over the rower Immediately followed by 80 hang power cleans @ 52.5/35kg *split between your pair however you like Immediately followed by 4 rounds – I-Go-You-Go (2 rounds each) 15/10 cal row 10 burpees over the rower Immediately followed by 80 shoulder to overhead @ 52.5/35kg *split between your pair however you like Immediately followed by 4 rounds – I-Go-You-Go (2 rounds each) 15/10 cal r

Friday 22.2.19

3 sets A1. Strict press 10 reps Rest 15 seconds A2. Push ups 10 reps – no worming, maintain tight midline Rest 15 seconds A3. Upright Row 10 reps Rest 15 seconds A4. Banded Face pulls 10 reps Rest 2 minutes between sets On a running clock 00:00-06:00 For time Block run 06:00-16:00 For time 21 15 9 Thrusters @ 42.5/30kg Pull ups ------------------------ For those of you completing 19.1 today or this weekend – rest up, sleep well, and at our signal: unleash hell.

Thursday 21.2.19

CrossFit Front squat 6 reps @ 72% of 1RM 4 reps @ 77% 3 reps @ 82% 3 reps @ 87% 4 reps @ 82% 6 reps @ 75% Rest 2 minutes between sets 4 rounds for time 35/25 cal AB 30 air squats 16 box-facing burpee box jump-overs @ 24/20” ------------------------ Olympic Lifting In 12 minutes build to a heavy triple push press In 12 minutes build to a heavy set of the complex: 1 clean pull + 1 power clean + 1 paused front squat + 1 push press + 1 push jerk *pause for 3 seconds in the bottom

Wednesday 20.2.19

Incline bench press 3 sets of 20 reps Rest 2 minutes between sets *go to complete failure by the 3rd set EMOM 12 1. 12/10 cal AB 2. 12dumbbell snatch @ 22.5/15kg 3. 10 dumbbell hang clean & jerk 4. 10 burpees over the dumbbells The goal is to achieve each movement unbroken, focussing on speed and efficiency of movement AMRAP 14 10 kettlebell swings @ 24/16kg 30 double unders 10 wall balls @ 9/6kg

Tuesday 19.2.19

CrossFit Every 90 seconds for 7 sets 9 deadlifts + 7 power cleans *build weight across to a heavy set AMRAP 12 10/8 cal row 5 clean & jerk @ 60/42.5kg 6/4 strict chest-to-bar pull ups Cash-out 100 barbell curls @ 20/15kg ------------------------ Conditioning 2 rounds AMRAP 3 10 hang clean & jerk @ 35/25kg 10 bar-facing burpees over the bar Rest 2 minutes AMRAP 3 Cal row/AB Rest 2 minutes AMRAP 3 10 hang power snatch @ 35/25kg 10 wall balls @ 9/6kg Rest 2 minutes AMRAP 3 Cal r

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