Monday 23rd September 2019

A. Spend 15 mins warming up to 120%+ of Power Clean workout weight, as well as practising drills for pull-ups/bar muscle ups.

 

B. 5 x 3 min AMRAP

  • 400 Meter Run
  • 4 Bar Muscle-Ups (Rx plus) or 12 Chest-to-Bar Pull-Ups (Rx)
  • Max Reps of Power Cleans (47.5/70)

Rest 2 minutes.

Please note the number of repetitions of power cleans achieved in each of the five sets.

 

Saturday 21st September 2019

“Morrison”

50-40-30-20-10

  • Wall Balls (7/9)
  • Box Jumps (20/24)
  • Kettlebell Swings (16/24)

Friday 20th September 2019

CrossFit Total

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

 

Warm-up all movements then start strict clock with 12 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 19th September 2019

A. 12 mins to build to a 3RM Touch n Go Power Snatch

 

B. For time:

  • 18 Burpees over bar
  • 9 Power Snatches (47.5/70)
  • 14 Burpees over bar
  • 7 Power Snatches
  • 10 Burpees over bar
  • 5 Power Snatches

Should be heavy weight. Singles or 2-3 at time max.

Wednesday 18th September 2019

A. Push Press

  • 2-2-2-2-2

E2M

 

B. “Nicole”

20 min AMRAP

  • 400m Run
  • Max rep pull-ups

As soon as you come off the bar, you run again.

Record set each round and total.

Score is total pull-ups.

Tuesday 17th September 2019

A. EMOM 15

  • 1 x Hang Squat Clean

 

B. For time:

  • Row 750m
  • 15 Hang Cleans (50/70)
  • 30 Alternating Pistols (single-leg squats)
  • 10 Hang Cleans
  •  20 Alternating Pistols (single-leg squats)
  • 5 Hang Cleans

15 min cap

Monday 16th September 2019

A. Deadlift

  • 4-4-4-4

Superset with max reps HSPU

E3M

 

B. 8 min AMRAP

  • 15 KBS (16/24)
  • 30 Double-Unders

 

Finisher:

EMOM 6

  • 5 Push-ups & 5 Strict Pull-ups

Scale to ring rows instead of bands.

Saturday 14th September 2019

“Loredo”

6 RFT:

  • 24 Squats
  • 24 Push-ups
  • 24 Walking Lunge
  • 400m Run

Friday 13th September 2019

A. Bench Press

  • 5-5-5-5

E2.5M

 

B. 4 x 4 min rounds for max reps of:

  • 1 min Bike (cals)
  • 1 min burpees to touch (6” above reach)
  • 1 min box jump overs (20”/24)
  • 1 min Plate Ground to Overhead (15/20)

1 min rest

Score is total reps per round.

Thursday 12th September 2019

A. EMOM 12

  • 1 x Power Clean

Building to heavy single.

 

 B. Open WOD 14.4

AMRAP 18 (Extra 4 mins)

  • 60-calorie row
  • 50 toes-to-bars
  • 40 Wall Balls (7/9)
  • 30 Power Cleans (42.5/60)
  • 20 Ring muscle-ups

Scale back muscle ups to Chest to Bar