21 Jan Tuesday 22/01/2019
Tuesday
5×5 heavy Front Squats – Building
5RFT
30 Kbs 24/16
30 situps
30 Wall Balls 9/6
Protected: WOD/Blog
20 Jan Monday 21/01/2019
Monday
1RM C&J
Grace (5min cap)
30 C&J 60/40
3min rest
10min AMRAP
Buy in 800m Run
6 S2OH 60/40
6 Burpees Over the Bar
17 Jan Friday 18/01/2019
CrossFit Total
12 minutes
1RM Back Squat
12 minutes
1RM Deadlift
12 minutes
1RM Shoulder Press
Score = total combined weight
Finisher
Teams of 3
7 X 90 second rounds
(20 sec on 10 sec off per athlete)
Max Cal AB
16 Jan Thursday 17/01/2019
Tech:
Muscle Ups
Then
7 min EMOM
M/U, C2B or Pull Ups
Pick a number that you can maintain for all 7 Rounds
WOD:
7 RFT
8 C2B
10 STOH 50/35
12 KB Swings
30 Double Unders
15 Jan Wednesday 16/01/2019
6 min AMRAP
14 Thrusters 45/30
7 Burpees Over the Bar
2 min rest
6 min AMRAP
14 Cal Row
7 Burpees Over Rower
2 min rest
6 min AMRAP
14 Pull Ups
7 Burpees to target (rig)
2 min rest
6 min AMRAP
14 Press-ups
7 Cal Assault Bike
14 Jan Tuesday 15/01/2019
Strength:
3 × 200m Farmers Carry
Aim to lift as heavy as possible with minimum rest during each set.
25 min AMRAP
400m run
18 Box Jumps
6 Deadlifts120/80
3 Ring Muscle Ups
13 Jan Monday 14/01/2019
Strength
15 min EMOM
2 Squat Snatches
Choose own weight, may build throughout EMOM
15 min AMRAP
20 Front Rack Lunges 40/25
12 Hang Cleans
12 SDLHP
10 Jan Friday 11/01/2019
E2MOM for 14 minutes
20 Press-ups
1 Rope Climb
5RFT
14 Thrusters 40/25
21 Hang Cleans 40/25
7 Lateral Burpees Over the Bar
1 min rest
09 Jan Thursday 10/01/2019
Strength:
5 X 8 Strict Pull Ups (weighted if needed)
Superset with
5 X 8 Strict Dumbbell Overhead Press
WOD:
3 RFT
30 Double Unders
30 Single DB OH Lunges 22.5/15
30 Double Unders
30 DB Snatches 22.5/15
08 Jan Wednesday 09/01/2019
Strength:
6 X 3 Heavy Deadlifts
16 minute AMRAP
15 Pull Ups
50 Double Unders
20 KB Swings 24/16
12 Burpees