26.02.2018

26.02.2018

Feb 25

Strength

A1) BB Pendlay Row
10 reps (all sets at a tough weight)

A2) DB Shoulder Press
10 reps (all sets tough

*3 sets of each,
Alternate stations,
Rest 60 to 90 seconds between stations

 

MetCon

21 minute EMOM

1) Row (cals) M = 12 F = 9
2) Burpee 10 reps
3) KB Swing 12 reps

NOTE ON METCON! This metcon should be a non fatigue piece of work, each stations should take under 40 seconds to complete, if the pescribed reps can not be met then decrease the workload so it fits the time bracket.

 

24.02.2018

24.02.2018

Feb 23

CrossFit Open 18.1

 

23.02.2018

23.02.2018

Feb 22

Speed & Power

Snatch Complex

1 – Power Snatch
1 – Hang Power Snatch
1 – Hang Squat Snatch
1 – Full Snatch

1 round every 90 seconds
keep it light and snappy!!!!
x 7 Sets

 

MetCon

3 rounds (Aim for 80% effort / not MAX effort)

1 minute – Rowing
20 Seconds REST
1 miunte – Skipping
20 Seconds REST
1 minute – Plank
20 Seconds REST

*Those participating in the open use this as an active recovery session. Those not going in the open feel free to push harder on all stations.

22.02.2018

22.02.2018

Feb 21

Body Weight Strength & Speed

A1) 3 Wall Walks (10 sec Pause on wall)

A2) 8 Seated Box Jumps

A3) 3 to 5 Strict T2B or K2E

-3 Sets
-Alternate stations
-Take 60 to 90 seconds rest between movements
-Absolute perfect control on all stations

 

Conditioning

7 minute EMOM

1 Power Clean
3 Push Jerk

Level 1 = (40kg / 20kg)
Level 2 = (50kg / 30kg)
Open Prep = (60kg /40kg)

 

MetCon

12 minute AMRAP

With 1 Kettlebell
-10 Pistol grip Russian KB Swing Left arm
-10 Pistol grip Russian KB Swing Right arm
-10 KB Hang Clean & Press Left arm
-10 KB Hang Clean & Press Right arm
-10 Total KB Goblet Alternating Lunges
-4 Total Alternating KB Turkish Get Ups

*Pick a kettlebell that is tough but you can still control over head

RX = M 24kg / F 16kg

 

WOD Scores 2.02.2018

21.02.2018

21.02.2018

Feb 20

Strength & Balance

Overhead Squat
(Building to a tough single)

Complete the following reps
Set 1 – 10 reps (empty bar)
Set 2 – 5 reps (easy weight)
Set 3 – 5 reps (moderate weight)
Set 4 – 3 reps (heavy load but not failure)
Set 5 – 2 reps (more load than 3rep)
Set 6 – 1 rep (tough but doable)
Set 7 – 1 rep (tough but not failure)

*Keep a record of “Set 7” as we will use this as a guidline over the next 5 weeks

 

MetCon

3 minute AMRAP X3

Level 1
-20 Power Clean (40k/25k)
-20 Hand Release Push ups
-AMRAP Wallballs with time remaining

Level 2
-20 Power Clean (50k/35k)
-20 Hand Release Push ups
-AMRAP Wallballs with time remaining

Level 3
-20 Power Clean (60k/40k)
-15 HSPU
-AMRAP Wallballs with time remaining

*Score for each round is total Wallballs

* 3 minutes rest after each set

 

WOD Scores 21.02.2018

20.01.2018

20.01.2018

Feb 19

Speed & Strength

A1) Hang Power Clean
8 reps (all sets at a tough weight)

A2) Bench Press
8 reps (all sets tough

*4 sets of each,
Alternate stations,
Rest 60 to 90 seconds between stations

 

MetCon

18 minute EMOM

1) Row (cals) M = 12 F = 9
2) Burpee 10 reps
3) KB Swing 12 reps

 

Finisher

Benchmark!

2 minute AMRAP Double unders

Score total done Unbroken in a row
and Score total reps

 

NOTE ON METCON! This metcon should be a non fatigue piece of work, each stations should take under 40 seconds to complete, if the pescribed reps can not be met then decrease the workload so it fits the time bracket.

 

19.01.2018

19.01.2018

Feb 18

Strength Conditioning 

A1) DB Shoulder Press
10 reps (tough) x 3 set

A2) Barbell Pendlay Row
10 reps (tough) x 3 set

A3) Double Kettlebell Front Squat
10 reps (easy) x 3 set

*get all weights and movements preped,
then complete 3 tough alternating sets.
take about 60 seconds rest between movements.

 

MetCon

9 minute AMRAP

Level 1
8 DB Thrusters (17 / 10)
6 Box Jump SD
4 Kipping Pull up

Level 2
8 DB Thrusters (17 / 10)
6 Box Jump SD
4 Kipping Pull up

Open Prep
8 DB Thrusters (recomend 22/ 15)
6 Box Jump SD (24”/20”
4 CTB Pull ups

 

Finisher

Core Work

3 rounds for quality
– 30 Sec Med Ball Russian Twist
10 Sec REST
– 30 Sec Superman Hold
10 Sec REST
– 30 Sec Plank
10 Sec REST

 

NOTE ON METCON! This workout has been programmed with “friendly” rep ranges for ach movement, with the intention to be done unbroken in each station. So rather than scaling UP and breaking your sets up, scale down so that you can approach each movement with the unbroken approach. That said, 7 rounds is a realistic target.

 

WOD Scores 19.02.2018

17.02.2018

17.02.2018

Feb 16

Saturday Slammer

Hero WOD

“BULLFROG 811GS (INNER CHAMBER)”

 

AMRAP in 29 minutes

Buy-In: 811 meter Run

Then:

8 Pull-Ups
11 Push Presses (60k / 40k)
8 Box Jumps SD (24 / 20 in)
11 Kettlebell Swings (32k / 20k)
8 Toes-to-Bars
11 Power Cleans (60k / 40k)
8 Burpees

 

 

WOD Scores 17.02.2018