Thursday 20th December 2018

Four sets for max reps:

0.00 – 2.00

  • 2 min Rowing (cals)

Rest 30 seconds

2.30 – 4.00

  • 90 seconds of Double-Unders (or DU practice)

Rest 30 seconds

4.30 – 5.30

  • 60 seconds of Push-Ups

Rest 30 seconds

6.00 – 6.30

  • 30 seconds of Toes to Bar

Rest 90 seconds (6.30-8.00)

 

Score is total reps per round.

 

Each round will take 8 mins 8 x 4 = 32

 

Wednesday 19th December 2018

A. Push Press

  • 2-2-2-2-2

E2M

 

B. EMOM 15  (5 sets)

Minute 1 – 12 Chest-to-Bar Pull-Ups

Minute 2 – 9 HSPU

Minute 3 – 3-5 Ring or Bar Muscle-Ups or 6 Burpee Box Jump-Overs (20?/24?)

 

Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

Tuesday 18th December 2018

A. Front Squat

  • 3-2-3-2-1-2

*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ as heavy as possible
E2M

 

B. Aus CrossFit Champs Qualifier 3

3RFT:

  • 30 Front Squats (35/50)
  • 30 Kettlebell Snatch (16/24)

 

18 min cap

Can scale back to KB swings or DB Snatch as needed.

Monday 17th December 2018

A. Deadlift

  • 3-3-3-3-3

E2.5M

 

B. 15 min AMRAP

  • 10 Deadlift (42.5/60)
  • 10 Hang Power Clean
  • 10 Push Jerks

Every time you put it down perform 5 burpees

Score is total rounds (don’t include burpees)

Saturday 15th December 2018

“Del”

For Time:

  • 25 Burpees
  • 400m Run with med ball (7/9)
  • 25 Weighted Pull Ups (6/8)
  • 400m Run w Ball
  • 25 HSPU
  • 400m Run w Ball
  • 25 Chest to bar
  • 400m Run w Ball
  • 25 Burpees

 

30 min cap

 

Friday 14th December 2018

A. 15mins to build to heaviest power clean

 

B. Heavy “Grace”

  • 30 Ground to Overhead (55/80)

 

Time Cap = 15 mins

 

Aim to pick a weight that is 5-10kg more than normal. No-one should be snatching unless at Rx. Likely only doing 1-3 reps max at a time, unless Rx.

 Aiming for 7-10mins (At least 3-4 reps per minute)

 

Thursday 13th December 2018

A. Back Squat

  • 5-4-3-2-1-5

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 5 reps @ 80-85% plus
E2M

Aiming to set a new 5RM

 

B. For time:

  • 400m Run
  • 40 Wall Balls (7/9)
  • 40 Med Ball Sit-ups
  • 40 Wall Balls (7/9)
  • 400m Run

15 min cap

Wednesday 12th December 2018

A. Turkish Get-ups

  • 3 sets of 3 each arm.

 

 B. PARTNER WOD

Buy in: 400m Farmers Carry (16/24)

Then in any order:

  • 100 Sumo Deadlift High Pull (30/42.5)
  • 100 KBS (16/24)
  • 100 Hang Power Cleans (30/42.5)
  • 100 Box Jump Overs (20/24)

Cash out: 400m O/H Plate Carry (15/20)

 

Share FC & Plate Carry with partner.

30 min cap

Tuesday 11th December 2018

A. Strict Press

  • 5-4-3-2-1

E2M

Increasing weight with each set.
Small increments

 

B. “Cindy”

20 min AMRAP

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

Monday 10th December 2018

A. OHS

  • 3-3-3-3-3

E2M

 

 B. 4 x 2 min AMRAPs

  • 1 min max cal rower into 1 min max Power Snatches (35/50)

Rest 2 mins in between

Push hard on these intervals and score total cals/rep for each AMRAP.