WOD – Friday 27/05/16
5 rounds for time of:
5 handstand push-ups
10 pistols (alternating)
15 Pull-ups
12 Deadlift 70/50
9 Hang power clean 70/50
6 Push jerk 70/50
35 minute Time Cap
WOD – Thursday 26/05/16
A.
Four sets of:
Bench Press x 5
Rest 60 seconds
Single Arm Dumbbell or KB Row x 10 each arm
Rest 90 seconds
B.
Three rounds for time of:
20 KB Swings 24/16
10 Single Arm KB Press (24/16 kg – 5 each arm)
200 Meter Run
Bank Holiday Monday Opening Times – 30/05/16
9:30am CrossFit
10:30am- 12:30pm Open Gym
12:30pm CrossFit
1:30pm-2:30pm Open Gym
WOD – Wednesday 25/05/16
A. 7 x 5 Front Squats (70-75% of your 1RM)
Rest 2 mins between sets
B.
Tabata row
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
WOD – Tuesday 24/05/16
A.
12 minutes to find a heavy 1 rep Shoulder Press
Rest 90 seconds then
B
3 sets of:
3 Shoulder Press + 2 Push Press
Rest 2 minutes between sets
C.
8 min AMRAP, In Pairs, alternating rounds
15 Wall Balls 9/7
30 DUs/60 singles/15 Attempts
WOD – Monday 23/05/16
A.
15 minutes to find a heavy 3 rep Hang Snatch (squat)
B.
Take the weight down by 30% of (a)
*10min AMRAP of:
10 Hang Squat Snatches
10 BOBs
400m Run
*Do not get to fixated on rounds but focus more on good reps & quality of the movement.
WOD – Friday 20/05/16
5 Round of:
10 Deadlifts 120/90
15 Pistols
20 Burpees
30 Box Jumps 24/20
30 minute Time Cap
WOD – Thursday 19/05/16
A.
Every 3 minutes for 18 minutes (6 sets)
20 Front Rack KB lunges (find a heavy 20)
B.
“Grace”
30x Clean & Jerk 61/43
WOD – Wednesday 18/05/16
A.
Practice MU, C2B or Pull ups
B.
30 Calories of Assault Bike
Then 3 rounds of
15 Burpee Box Jump-Overs 24/16
6 Muscle-Ups/ 12 C2B/ 18 Pull ups
Then
800m Run to finish
WOD – Tuesday 17/05/16
A.
Back Squat
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 rep @ 85%
Set 4 – 5 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 1 rep @ 90%
Set 7 – 5 reps @ 85%
Set 8 – 3 reps @ 90%
Set 9 – 1 rep @ […]