August - 2019

CROSSFIT ALLIED

Friday 30.8.19

Bench press 7 sets of 5 reps with 4 second eccentric each rep Rest exactly 60 seconds between sets *same weight each set *aim to go heavier than last time For time 3 rounds 10 shoulder to overhead @ 52.5/35kg 10 bar-facing burpees over the bar Rest 3 minutes 3 rounds 10 thrusters @ 42.5/30kg 10 burpees over the bar Cash out 3 sets A1. Single arm dumbbell push press 6 reps with a 4 second eccentric each rep No rest A2. Dumbbell French press 12-15 reps No rest A3. Dumbbell curl

Thursday 29.8.19

CrossFit EMOM 12 1. 8 dumbbell thrusters 2. 25ft double overhead dumbbell lunges 3. 10 dumbbell box step-overs @ 20” Directly into EMOM 12 1. 10 dumbbell squat snatch 2. 25ft dumbbell lunges – dumbbells at sides 3. 10 dumbbell box step-ups @ 24/20” 4 rounds for time 400m run 10 overhead squats @ 35/25kg 3 rope climbs @ 15’ ------------------------ Olympic Lifting In 12 minutes establish a heavy triple snatch grip deadlift In 12 minutes establish a heavy triple snatch pull + h

Tuesday 27.8.19

CrossFit Back squat 6 sets of 10 reps Rest exactly 60 seconds between sets *same weight for all sets - do not build *aim to use same weight from the last week of the last 10 rep cycle but now with less rest between sets AMRAP 15 8 front-racked lunges @ 42.5/30kg 8 wall balls @ 12/9kg 8 cal row *add 2 reps each movement each round Cash out 2 rounds 40 Russian twists @ 15/10kg or 10 land mine rotations 20 abmat sit ups 12-15 rower pike-ups ------------------------ Conditioning

Monday 26.8.19

In teams of 2 Every 7 minutes for 42 minutes (6 total sets) Rounds 1+2 30/24 cal AB 10 synchro burpees over the bar/4 rope climbs @ 15' 10 power snatch @ 35/25kg 30/24 cal row/ski 10 power snatch 10 synchro burpees over the bar/4 rope climbs Rounds 3+4 30/24 cal AB 10 synchro burpees over the bar/4 rope climbs @ 15' 10 thrusters @ 52.5/35kg 30/24 cal row/ski 10 thrusters 10 synchro burpees over the bar/4 rope climbs Rounds 5+6 30/24 cal AB 10 synchro burpees o

Saturday 24.8.19

In teams of 2 AMRAP 6 65/50 cal AB 30 wall balls @ 12/9kg 30 hang power cleans @ 60/42.5kg 65/50 cal row 40 box jump-overs @ 24/20" 40 shoulder to overhead 65/50 cal ski 50 burpees over the bar 50 ground to overhead Rest 1 minute AMRAP 12 65/50 cal AB 30 wall balls @ 12/9kg 30 hang power cleans @ 60/42.5kg 65/50 cal row 40 box jump-overs @ 24/20" 40 shoulder to overhead 65/50 cal ski 50 burpees over the bar 50 ground to overhead Rest 2 minutes For time 65/50 cal AB 30 wall ba

Thursday 22.8.19

CrossFit Bench press 7 sets of 5 reps with 4 second eccentric each rep Rest exactly 60 seconds between sets *same weight each set *aim to go heavier than last week EMOM 10 Odd: 5 strict chin ups with 4 second eccentric Even: 15-20 Russian twists @ 15/10kg *use a band to maintain quality on the tempo for chin ups AMRAP 15 20/15 cal row/ski 12 wall balls @ 9/6kg 6 devil’s press @ 22.5/15kg *rotate CV kit each round ------------------------ Olympic Lifting Every 90 seconds for 8

Wednesday 21.8.19

Snatch 3 sets of 3.3.3 Rest 15 seconds between triples Rest 1 minute between sets *triples must be touch-and go **aim for 55-60% 1RM 2 sets of 2.2.2 Rest 15 seconds between doubles Rest 1 minute between sets *doubles must be touch-and go **aim for 60-65% 1RM 1 set of 1.1.1 Rest 15 seconds between reps In teams of 2 For time 150m run (together) 3 rounds 30 deadlifts @ 52.5/35kg 30 hang power clean 30 shoulder to overhead 150m run 3 rounds 20 deadlifts @ 60/42.5kg 20 hang power

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