Monday 11th February 2019

A. EMOM 12

  • 1 x Squat Clean

 

B. CrossFit Games Open WOD 14.4

14min AMRAP

  • 60 Cal Row
  • 50 Toes to Bar
  • 40 Wall Balls (7/9)
  • 30 Cleans (45/60)
  • 20 Muscle Ups

 

Any type of clean is allowed – power or squat.

Can scale ring muscle ups to:

  • 1. Bar muscle ups
  • 2. C2B Pull-ups
  • 3. Normal Pull-ups

 

Saturday 9th February 2019

Open Workout 16.1

20 min AMRAP:

  • 8m Overhead Walking Lunge (30/42.5)
  • 8 Bar Facing Burpees
  • 8m Overhead Walking Lunge (30/42.5)
  • 8 Chest to Bar Pull Ups

 

Finisher: Coaches Surprise

 

Friday 8th February 2019

A. E90secfor 12 (8 sets)

  • 1 x Power Clean + 1 x Hang Power Clean + 1 x Jerk

Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

 

B. For time:

  • 400 Meter Run

immediately followed by…

  • Three rounds of:
    • 10 Hang Power Cleans (42.5/60)
    • 10 Shoulder to Overhead
    • 10 Burpee Box Jump-Overs (20?/24?)

immediately followed by…

  • 400 Meter Run

Thursday 7th February 2019

Every 2 minutes, for 30 minutes (3 sets of each):

  • Station 1 – 300/400m Row
  • Station 2 – 30 Wall Balls (7/9)
  • Station 3 – 400 Meter Run
  • Station 4 – 25 Toes to Bar
  • Station 5 – 10 Renegade Rows (15/22.5)

Renegade Row = Push-Up, Row Left, Push-Up, Row Right = 1 rep

 

Score total rounds/stations completed and note any scaling for weight/standards/reps.

Wednesday 6th February 2019

A. Deadlift

  • 5-3-1-5-3-1

Use last Tuesday’s 6-4-2-6-4-2 as a guide for weight.

E2.5M

 

B. Every 6 minutes, for 12 minutes (2 sets)

  • 15/20 Calorie Row
  • 15 Deadlifts (70/100)
  • 400 Meter Run

Go hard and trust that you’ll have enough rest to repeat your effort.

Time for each effort

Tuesday 5th February 2019

A. Front Squat

  • 3-3-3-3-3

E2.5M

 

B. 12 min AMRAP

  • 4 Dumbbell Hang Power Cleans (15/22.5)
  • 8 Dumbbell Front Squats
  • 12 Alternating Lunges with Dumbbell Farmer’s Carry

Monday 4th February 2019

A. Split Jerk

  • 2-2-2-2-2

E2M

 

B. EMOM 16

Max Reps or Cals

  1. Rowing (Calories)
  2. HSPU
  3. Bar Muscle Ups (Or Pull-ups)
  4. 30 sec ring hold (or Plank/Hollow hold)

Use the 30 seconds after your hold to note number of cals/reps achieved in the first 3 stations.

Saturday 2nd February 2019

Partner WOD

For Time

800m run

  • (200m x 2 or 400m each relay style)

Into

  • 60 Deadlifts (42.5/60)
  • 60 cal row
  • 60 Wall Balls (7/9)
  • 60 cal row
  • 60 Push Ups
  • 60 cal row
  • 60 Power Cleans
  • 60 cal row

Then 

800m run

  • (200m x 2 each or 400m each – relay style)

 

Split reps as pairs wish but must finish all reps of movement before moving to the next.

Scale to 50 reps or 40 reps of each movement as required.

Cap – 40 mins

Friday 1st February 2019

A. Snatch

E2M for 14 (7 sets)

  • 3 x singles

(Rest 5-7 seconds between singles)
B. Partner WOD

Alternate full rounds until 5 rounds completed each of:

  • 5 Overhead Squats*
  • 10 KBS (24/32)
  • 20 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken.

*Record weight completed in comments.

15 min cap (1.5 mins per round)

Thursday 31st January 2019

A. 8 min AMRAP

  • 10 Box Jumps (20?/24?)
  • 10 Shoulder to Overhead (35/50)

2 mins rest

 

B. 8 min AMRAP

  • 5 HSPU
  • 15 Air Squats

2 mins rest

 

C. 8 min AMRAP

  • 10 Chest to Bar Pull-ups
  • 15 Push-Ups

 

Finisher: 3 Rounds

  • 10 Vsits
  • 20 O/H Sit-ups
  • 30 Russian Twists