Friday 24th May 2019

A. E3M for 12 (4 sets)

  • Barbell Hip Thrusts x 6-8
  • Supinated-Grip (Underhand) Bent-Over Barbell Row x 6-8

 

B. For time:

  • 21 Deadlifts (70/100)
  • 400 Meter Run
  • 15 Deadlifts
  • 400 Meter Run
  • 9 Deadlifts
  • 400 Meter Run

12 min cap

Thursday 23rd May 2019

A. Push Press

  • 2-2-2-2-2

E2M

 

B. CrossFit Games Open WOD 12.3

18 Min AMRAP:

  • 15 BXJ (20/24)
  • 12 Shoulder to Overhead (35/50)
  • 9 Toes to Bar

Wednesday 22nd May 2019

Tabata This

  • Tabata Row

Rest 1 min

  • Tabata Squat

Rest 1 min

  • Tabata Pull-up

Rest 1 min

  • Tabata Push-up

Rest 1 min

  • Tabata Sit-up

 

Tabata = 8 x 20 sec intervals of work with 10 sec rest.

 

Finisher: Tail Pipe Partner WOD

  • 3 x 250m Row each
  • While 1 partner rows the other holds 2 x KB (16/24) in Front Rack.

 Partner cannot start rowing until other partner has KB in front rack & stop if taken down. 5 burpees each if KB placed on floor at any time.

Tuesday 21st May 2019

A. Back Squat

  • 4-4-4-4-4

E2.5M

Aim for 80-85% 1RM

 

B. 14 min AMRAP

  • 30 Double-Unders (60 singles)
  • 10 Front Squat (42.5/60)
  • 100m Unusual Object Carry
    •  15/20kg Plate
    • 7/9kg Med Ball
    • 16/24kg Kettlebell
    • 15/22.5kg DB

Place a variety of these objects at the door on grass and athletes to choose different object each time.

 All items to be placed back on the grass. Dropping an item incurs a 10 burpee penalty.

Monday 20th May 2019

A. Handstand Play

  • Spend 10 Minutes working on handstands

 

B. EMOM 10

  • 1 x Clean & Jerk @ 80%

 

Goal is technical perfection for all 10 reps.

Do not attempt for a new PB – this is not the aim.

 

C. For time:

  • 50 Power Cleans (50/70)

At the beginning of every minute, including 0:00, perform 5 burpees, for the rest of the minute perform as many power cleans as you can during that minute.

Time cap:  10 mins

If not completed in 10 mins, note time as 10.00 and note how many power cleans completed.

Saturday 18th May 2019

“Karabell”

10 Rounds

  • 3 Snatch (42.5/60)
  • 15 Wall Balls (7/9)

 

Straight into:

 

“The Animal”

  • 150 KBS (24/32)

35 min cap.

If capped, note how many KBS completed.

Power clean for newer athletes in Karabell

Friday 17th May 2019

A. EMOM 12 (4 sets)

1- 30 sec strict ring dips

2 – 30 sec Lsit / Lsit hang / hollow hold

3 – 30 sec DB/KB Seated Strict Press

 

As many reps as possible but focus on solid, control & proper reps rather than max score

 

B. 15 min AMRAP

  • 200m Run
  • 2 Wall Walks
  • 10 T2B
  • 20 O/H Walking Lunges (15/20 plate)

Thursday 16th May 2019

A. Deadlift

  • 5-5-5-5-5

E2M

 

B. 10 min AMRAP

  • 30 Double-Unders
  • 10 Deadlifts (60/85)
  • 10 Pull-Ups

 

Ideally deadlifts unbroken throughout with lighter load.

 Should be moving through each movement quickly.

 Scale to 50 singles.

Wednesday 15th May 2019

A. EMOM 12

  • 1 x Clean & Jerk

 

B. 3RFT

  • 9 Thrusters (35/50)
  • 15 Power Cleans
  • 21 Burpees Over the Bar

15 min cap

 

Thrusters unbroken or max 2 sets, power clean in sets of 5 minimum.

Tuesday 14th May 2019

A. Bench Press

  • 3-3-3-3-3

 

E2M

If 1RM known aim to keep all sets above 80% of your 1-RM

 

B. E6M for 18 (3 sets)

  • 500m Row
  • 20 Box Jump Overs (20”/24)
  • 20/30 Hand Release  Push-Ups

Score time each set.

Adjust reps of push-ups as required.