Saturday 12th August 2017

CrossFit Games Test

(Teens/Masters)

 

WOD 1 @ 0:00:

4RFT:

400m Run

24 Air Squats

12 Burpee Box Jump Overs (30”)

 

Rx Plus with weight vest (5/10)

 

WOD 2 @ 20:00

4RFT:
50 double-unders
15 snatches (30/42.5)

 

Remaining time to 40:00

Find 2RM Front Squat

Friday 11th August 2017

EMOM 12

1 x Clean & Jerk

Building to heaviest for today.

 

4RFT
400m Run
8 Shoulder to Overhead (42.5/60)

Thursday 10th August 2017

Deadlift

3-3-3-3
Super set with  Ring Dips x 8-10 reps

 

For time
15 Deadlifts (70/100)
30 Wall Balls (7/9)
12 Deadlifts
24 Wall Balls
9 Deadlifts
18 Wall Balls

Wednesday 9th August 2017

Back Squat
5-5-5-5

E2M

 

Strict Press

3-3-3-3

E2M
7mins AMRAP

Open WOD 12.1

Max burpees to target. Touch with both hands.

If miss target, just repeat the jump.

Tuesday 8th August 2017

20 mins

to build to heaviest 1RM Snatch

 

3RFT
25 KBS (16/24)
15 Chest-to-Bar Pull-Ups

Monday 7th August 2017

On a running clock:

0:00 – 6:00

AMRAP 6
5 Power Cleans (42.5/60)
5 Burpees over bar

Rest 4 minutes

 

10:00 – 16:00

AMRAP 6

10 Wall Balls (7/9)
10 Hand Release Push-Ups

Rest 4 mins

 

20:00-26:00

AMRAP 6

Max cal Row

 

Finisher:

3 Rounds

100m Farmers Carry / 20 Weighted sit-ups

Saturday 5th August 2017

Triple 3

For time:

3000m Row

300 DU’s (600 Singles)

3 mile run

(4.8km)

  

Scale to Triple 2 or Triple 1

 

Compare to 1st October 2016

Friday 4th August 2017

EMOM 12

1 x Power Clean & Jerk

 

2 x 4 mins AMRAP

Ascending ladder 2,4,6,8,10,12 etc…

Power Cleans (50/70)

Burpees over bar

2 min rest

 

Start each from beginning & score each individually.

Thursday 3rd August 2017

Back Squat

3-3-3-3-3

Superset with 30 sec Ring or L-Sit hold

 

4RFT

20 Walking Lunge Steps (16/24 KB or 15/22.5 DB)

15 T2B

Wednesday 2nd August 2017

E90 sec for 15

(10 sets)

1 x Hang Snatch & 1 x Snatch

Build from 60-70% of 1RM to heaviest complex

 

5RFT

10 Hang Power Snatches (30/42.5)

50 single skips

HPS should be completed in 1-2 set max. Double feet jump for single skips.