WOD – Thursday 26/03/15
A.
Every 90sec for 9mins 3 position clean (high hang/hang/floor) Work up to a heavy set.
B.
5 rounds
400m Run
15 Front Squats 50/35
20min Time cap
WOD – Wednesday 25/03/15
A.
Shoulder Press
12mins to establish a heavy 1rep for today
A1.
The same weight as (A) 90sec for reps of Push Press
B.
50 KB Swings 24/16
3 MU /6 C2B/ 9 pull ups (choose one)
40 KB Swings
3 MU /6 C2B/ 9 pull ups
30 KB Swings
3 MU /6 C2B/ 9 pull ups
20 KB Swings
3 MU /6 C2B/ 9 […]
WOD – Tuesday 24/03/15
A.
Back Squat
15mins to establish a heavy 1rep for today
A1. 90secs at 50% of (A) for reps.
Score = A x A1
B.
3 rounds for time of:
15x Burpee box jumps 24/20
15x Press Ups HR
15 T2B
WOD – Friday 20/03/15
A.
Deadlift
5-5-5-5-5 (working around 60-70% of 1RM with good form)
B.
15.4 Prep/skill work
WOD – Wednesday 18/03/15
A.
Back Squat
2-2-2-2-2-2-2 (90%-95% of 1RM)
B.
14 min AMRAP
7x Deadlift 60/40kg
7x Front Squats 60/40kg
7x Push Press 60/40kg
WOD – Tuesday 17/03/15
A.
Shoulder Press
2-2-2-2-2-2-2 (90%-95% of 1RM)
B.
C) 15min AMRAP
Using a 20/15kg Bumper complete:
200m run
10x Walking OH lunge steps (each side)
15x Burpee plate jumps
WOD – Monday 16/03/15
CrossFit Opens 15.3
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. […]
WOD – Thursday 12/03/15
A. Snatch Balance
3-3-3-3-3-3 (find a heavy 3 for that day)
B. 5 rounds
5x Strict Pull ups (+ weight if needed)
30 seconds rest
5x good mornings
Rest 2 minutes
(Not for time)
WOD – Tuesday 10/03/15
A.
Back squat
3-3-3-3-3-3 (75%-85% of 1RM)
B.
“Elizabeth” (Squat clean version)
21-15-9
Cleans
Ring Dips
WOD – Monday 09/03/15
OPENS 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds […]