Tuesday 14th August 2018

A. EMOM 6

  • 1 x High Hang Power Snatch

EMOM 6

  • 1 x Hang Power Snatch

EMOM 6

  • 1 x Power Snatch

Consistently build weight over the course of 18 mins.

 

B. For time:

  • 800m Run
  • 15 Burpees over the bar
  • 15 Power Snatch (35/50)
  • 15 Burpees over the bar

Time cap: 12 mins

Monday 13th August 2018

A.  Push Jerk

  • 5-4-3-2-1-1.

E2M

 

B. 15 min AMRAP of Holleyman

  • 5 Wall Balls (7/9)
  • 3 HSPU
  • 1 Power Clean (70/100)

Saturday 11th August 2018

Viola

20min AMRAP:

  • 400m Run
  • 11 Power Snatches (30/42.5)
  • 17 Pull-ups
  • 13 Power cleans (30/42.5)

 

Challenge500m Bike TT

 

 

Friday 10th August 2018

CrossFit Total

  • 1RM Back Squat
  • 1RM Shoulder Press
  • 1RM Deadlift

 

Warm-up all movements then start strict clock with 10 mins for each movement before moving on.

Athletes encouraged to come prepared with numbers they are hoping to hit.

 

Finisher: Open WOD 12.1

  • 7 mins max burpees

Each burpee finishes with a jump to touch about 30cm above standing reach.

 

Thursday 9th August 2018

Run 5000m

 

6 x 800m laps plus 400m lap.

Ps. We know that adds up to 5.2km officially but the 800m lap is a bit short so this makes it closer to 5km. 

 

Scale back to 3000m and/or 4000m.

Row 5000m or Bike 8000m an option if unable to run

Wednesday 8th August 2018

A. EMOM 14

  • 1 x Squat Clean

 

B. “Five minute Capacity Test”

5 minute AMRAP

  • 5 Squat Cleans (42.5/60)
  • 10 Burpees over bar

 

Finisher: Tabata

Alternate for 10 rounds:

  • Chin Over Bar Hold
  • Ring Hold

Tuesday 7th August 2018

A. Bench/Floor Press

  • 5-3-2-8-8

E2.5M

Guide for sets:

  • *Set 1 – 5 reps @ 80-85%
  • *Set 2 – 3 reps @ 85-90%
  • *Set 3 – 2 reps @ 90%
  • *Set 4 – 3 reps @ 85-90%
  • *Set 5 & 6 – 8 reps @ 75-80%

Pair up and use spotter to help get bar up and down for each set.

 

B. 5RFT

  • 10 Push Press (35/50)
  • 10 KBS (24/32)
  • 10 T2B

15 min cap

Monday 6th August 2018

A. OHS

  • 3-3-3-3-3

E2.5M

 

B. For time:

  • Row 1000m
  • 50 Box Jump Overs (20”/24”)

Rest up 10:00 then start

For time:

  • Row 1000m
  • 50 Thrusters (15/20)

 

Record time for each workout

Scale back to 800m row if rowing over 2.10 pace.

Saturday 4th August 2018

Every 2 minutes, for 30 minutes (3 rounds) of:


Station 1 – 400 Meter Run
Station 2 – 30 Wall Ball Shots (7/9)
Station 3 – 400 Meter Run
Station 4 – 30 Pull-Ups
Station 5 – 15 Burpee Box Jump-Overs (20?/24?)

 

Your goal should be to finish this entire workout without falling short in any interval.

If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

Friday 3rd August 2018

PARTNER WOD

30 min AMRAP

Alternating full rounds:

  • 100m Run
  • 9 Deadlifts (50/70)
  • 6 Hang Power Cleans (50/70)
  • 3 Shoulder to Overhead (50/70)

Aim to do the barbell work unbroken, so load bar accordingly.

When it is your turn to do, it is flat out on the run.