Thur 21st March 2019

Thur 21st March 2019

3 Position Power Clean

3 Rounds

In 4 Mins

Row 300m

12 Bar Facing Burpee’s into max Power Cleans 75/52.5kg

Rest 2 mins between rounds

Wed 20th March 2019

Wed 20th March 2019

5 Rounds

Front foot elevated KB rev lunge 8+8

8 High Box Jumps

(x) weighted Pull-Ups

Then:

Run 800m

Rest 3 Mins

Run 500m

Rest 2 Mins

Run 300m

Tue 19th March 2019

Tue 19th March 2019

Performed as a superset for approx 20 mins

x SHSPU (or negatives or pike box HSPU)

8 Side Plank Powell raises each side

4 TGU

10 Min AMRAP

15 KB Swings 32/24kg

12 TTB

9 SA DB Push Press (es)

Mon 18th March 2019

Mon 18th March 2019

3 Position Power Snatch: Floor, Below Knee & Above Knee

5 Min AMRAP

Thrusters 42.5/30kg

Rest 5 Mins

In 5 Mins

Row 500m then ME DB Snatch

Sat 16th March 2019

Sat 16th March 2019

For 20 mins

1/2 kneel step up with knee drive 6+6

SA DB Bench Press 10+10

Right Side Plank 30s

Left Side Plank 30s

15 Min AMRAP

9 Deadlifts 102/70kg

12 Box Jumps

15 Cal Row/Bike Alternating

Thur 14th March 2019

Thur 14th March 2019

Hang Power Clean + Power Clean

4 rounds

3 mins on 1min off 

3 Power Cleans 60/40kg

4 DB Strict Press RA + 4 DB Strict Press LA

5 Box Jump Overs

Wed 13th March 2019

Wed 13th March 2019

Front Squat heavy 5 then 3x3 @ 90%

EMOM x 4

Min 1: 8 DB Squats

Min 2: (x) Muscle Ups

Min 3: 10 Bar Touching Burpee’s

Tue 12th March 2019

Tue 12th March 2019

Strict Press -15 mins to build to a 3 RM then 2x3 @ 90%

Then: 

4 sets

DB Chest Press x12

Bent Over Row x 9

Side Plank Hip Touches 30s Left and Right

5 Min AMRAP

DB Snatch

Mon 11th March 2019

Mon 11th March 2019

Hang Power + Power + OH Squat - 20 mins

10 Min AMRAP

15 Burpee’s

12 Power Snatch 52.5/35kg

9 OH Squats

Sat 9th March 2019

Sat 9th March 2019

Back Squat heavy 3 then 2x3 @ 90%

12 Min AMRAP

15 Box Jumps

12 STO 52.5/35kg

9 C2B Pull-Ups

Fri 8th March 2019

Fri 8th March 2019

19.3!

200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

WOMEN

15kg. dumbbell, 20-in. box 
Time cap: 10 minutes

MEN

22.5kg. dumbbell, 24-in. box 
Time cap: 10 minutes

Thur 7th March 2019

Thur 7th March 2019

Power Clean - double

9 Min AMRAP

10 SDHP 42.5/30kg

15 Air Squats

20 Lateral Bar Hops

Wed 6th March 2019

Wed 6th March 2019

Front Rack Reverse Lunge 4 x 12

0-3 Mins

Max Cal Row

3-5 Mins Rest

5-8 Mins

Max Cal Bike

8-10 Mins Rest

10-13 Mins

3 Min AMRAP

10 DB Snatch

5 Burpee's

Mon 4th March 2019

Mon 4th March 2019

Power Snatch doubles every 90 seconds:

(%’s are only guidelines, base your lifts on how they feel and solid movement patterns)

3 sets @ 60-65%

2 sets @ 70-77.5%

3 sets @ 80% +

10 Min AMRAP

15 Box Jumps

15 Power Snatch 35/25kg

Sat 2nd March 2019

Sat 2nd March 2019

Back Squat - heavy 5 then 3x3 @90%

EMOM x 5

  1. 15/12 Cal Row

  2. 18/15 Cal Bike erg

  3. 8m SA OH Walking lunge 4m RA, 4m LA

  4. Rest

Fri 1st March 2019

Fri 1st March 2019

 “CrossFit Open 19.2”

Beginning on an 8-minute clock, complete as many reps as possible of:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans

and so on until 20 mins. See CF games webiste for weights and movement standards.

Thur 28th February 2019

Thur 28th February 2019

Hang Power Clean - heavy 3

3 Rounds

15 Air Squats

12 Deadlifts 60/40kg (20 min cap)

9 Hang Power Cleans

Run 800m

2 Rounds

15 Air Squats

12 Deadlifts 60/40kg

9 Hang Power Cleans

Run 400m

1 Round

15 Air Squats

12 Deadlifts 60/40kg

9 Hang Power Cleans

Tue 26th February 2019

Tue 26th February 2019

Strict Press work to a 5RM

Then 3x3 @ 90% superset with; DB bent over row 3 x 10+10

30s right side plank hip touches + 30 sec left side plank hip touches

EMOM (12)

  1. 12 DB Flys

  2. 30 sec of push ups

  3. 30 sec russian twists