A.
15mins to find a heavy
Strict Press x1
B.
For Time
Buy in: 800m Run
5 rounds of
10 KB Swings 32/24
15 HR Push Ups
Buy out: 800m run
20min time cap*
*scale appropriately to fit inside time cap:
Reduce length of run to 400m
Drop weight on KB
Reduce reps on push ups
Speak to Coach for best alternatives
A.
E3MOM for 18min
Back Squat x1 @ 90-95%
B.
3min on 3min off x3 rounds
Row 500/400m
Max Effort Double Unders
*Make sure you stay in your percentages on your squats. We are still working on this phase, so will be hitting 1RM in 3 weeks.
???
Turn up & smash it!
A.
E3MOM for 15mins
Deadlift x3 @ 80-85%
B.
For Time:
60cal Row
40 Box Step Overs w/KB 24/16
20 Strict Ring Dips
EXTRAS
20x Ring Muscle Ups or Coaches Transitions for Time.
20Min Time Cap
A. E3MOM for 15mins
Strict Press x2 @ 85-90%
B. 10min Amrap
3, 6, 9, 12, 15, 18 etc……
STOH 60/40
T2B
Box Jumps 24/20
EXTRAS
6 sets of 200m runs with a weighted vest
Rest 2mins
“Engine Builder”
EMOM for 30mins (6 rounds)
1 – 15/10 cal AB
2 – 15 Wall Balls 9/7
3 – 15/10 cal Row
4 – 10-15 Target Burpees
5 – Rest 😫
EXTRAS
Every 3mins for 18mins
Chin Up x 1
FRIDAY – 24/08/18
6:30am CrossFit
9:30am CrossFit
12:30pm CrossFit
5:00pm CrossFit
6:00pm CrossFit
OPEN GYM – 6;30am – 7:00pm
SATURDAY -25/08/18
10am – Barbell Club
11:15am Team WOD
OPEN GYM – 10:00am – 1:00pm
SUNDAY – 26/08/18
CLOSED
MONDAY -27/08/18
10:00am CrossFit
11:30am CrossFit
OPEN GYM – 10am – 1:00pm
A. E3MOM for 12mins
1x Snatch, Hang Snatch, High Hang Snatch, OHS
(Build to a heavy set for the day)
“Nancy”
5 rounds for time of
400m run
15 OHS 43/30
18min Time Cap
EXTRAS
15mins build up to a heavy
2x Split Jerk for the day.
A.
E3MOM for 15min
Back Squat x3 @ 85-90%
B. 12min AMRAP
15 Thrusters 45/30
10 C2B
25 DU
Scaling Options:
Lighter weight
Pull ups/Band/Ring rows
Single Skips
EXTRAS
Every 5 mins for 20mins
250m Row
Note down each time:
Skill
Kipping Handstand Push Ups
5 rounds of
3min in 3 min off
10 HSPU
15 T2B
20 KB Swings 32/24
ME DU
Score = total reps per round
Scaling options:
5 HSPU
Plate HAPU
Box HSPU
push Ups
Strict high knees
Lower KB weight
EXTRAS
A. 15min to build up to a heavy 5 OHS
A1. Every 2mins for 12mins
3x Snatch Balance 50-60% of part (A) working on speed under the bar.