Saturday 23rd May 2020

“Jack”

20 min AMRAP

  • 10 Push Press (35/50)
  • 10 KBS (16/24)
  • 10 BXJ (20”/24”)

Score rounds and reps.

 

Finisher: Spend 10 mins working on stretching/mobility drills for any soreness/tightness that has occurred from the past week.

This is non-negotiable. No pack up until stretching work complete.

Friday 22nd May 2020

A. Pause Front Squat

  • 5-5-5-5

 

B. 4 x 3 min AMRAP

  • 400m Run
  • Max hang squat cleans (42.5/60)

1 min rest in between

Score squat cleans

 

Thursday 21st May 2020

A. EMOM 12

2 x Power Snatch

  • 10 sec between singles

 

 

B. CrossFit Open WOD 14.1

10min AMRAP

  • 30 Double Unders
  • 15 Power Snatches (25/35)

Wednesday 20th May 2020

A. EMOM 16 Gymnastics Strength

  1.  45 sec Strict Pull-ups
  2. 45 sec hollow hold
  3. 45 sec Strict toes to Bar / Knee Raises
  4. 45 sec back extensions

 

B. ½ Cindy – 10 min AMRAP

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

 

Tuesday 19th May 2020

A. Squat Complex

  • 12 mins to build into 1 Squat Clean plus 3 Front Squats

 

 

B. For time

  • 20 Thrusters (30/42.5)
  • 10 Burpees over the bar
  • 30 Front Squats
  • 20 Burpees over the bar
  • 40 Back Squats
  • 30 Burpees over the bar

15 min cap

Monday 18th May 2020

A. E30sec for 10 (20 sets)

  • 1 x Power Clean & Jerk

This is designed just to satisfy your desire to get your hands back on the barbell. Do not worry about load, instead focus on technique, moving smooth and being back in the gym.

Won’t be much time for changing plates so perhaps one change at the 5 min mark.

 

B. 3RFT

21-15-9

  • 400m Run
  • 21 Deadlifts (35/50)
  • 15 Power Cleans
  • 9 Shoulder to Overhead

18 min cap

 

Sunday 17th May 2020

Re-TEST!

 Negative Split Run

 30 min run for distance (Re-trace your steps and try to beat your distance from 2 weeks back!)

Or join CFQ Sunday Run Club at Bicton Baths at 7.30am.

Run for 15 mins out from your start position.

At the 15 min mark turn around and retrace your steps, aiming to get back before the 30.00 mark.

If you cannot run for 30 mins total then start with 1 min run/1 min walk or 2 min run / 1 min walk

If you have an app that measures your distance on your phone, then record distance travelled.

 

Saturday 16th May 2020

Mark Klement

74-44-11

  • Burpees
  • Push-ups
  • Sit ups
  • Air Squats

 258 reps total of burpees & push-ups for our push-up challengers!

 35 min cap

Friday 15th May 2020

A. EMOM 12 (4 rounds)

  1. 6-10 Pistol Squats
  2. 8-10 V-sits
  3. 8-10 Back Extensions

Focus on quality reps

 

B. For time:

  • 60 Double-Unders
  • 45 Up/Downs
  • 30 Alternating Pistols
  • 40 Double-Unders
  • 30 Up/Downs
  • 20 Alternating Pistols
  • 20 Double-Unders
  • 15 Up/Downs
  • 10 Alternating Pistols

Thursday 14th May 2020

A. EMOM 5

30 sec mountain climbers into 30 second hollow hold

Rest 1 min

B. EMOM 5

30 sec air squats into 30 sec wall sit (or bottom of squat)

Rest 1 min

C. EMOM 5

30 sec shoulder taps into 30 sec handstand hold (Or extended arm plank)

Rest 1 min

D. EMOM 5

30 seconds sit ups into 30 second plank hold (on elbows)