01 Jul Monday 2 July 2018
Front squats 5×5 (from the ground)
15min AMRAP
15/12 Cal Rows
5 Power cleans 80/55kg
Protected: WOD/Blog
28 Jun Friday 29 June 2018
5 sets of 3 reps of one of the following:
Weighted Strict MU/Weighted Strict pull up/strict pull up/pull up negative
12min AMRAP
12 2x DB Deadlifts 2x 22.5kg
10 2x DB lunges 2x 22.5kg
8 Box jumps 75/60cm
27 Jun Thursday 28 June 2018
Squat Clean & Jerk
build to technical max for day
21-15-9
Row Cals
STOH 60/40kg
Burpee over Bar
26 Jun Wednesday 27 June 2018
Pull up tech / KB swing tech
Eva
5 RFT:
800m Run
30 KB Swings 24/16
30 Pull Ups
scales: If 800m takes longer than 5mins then scale distance to one that can be completed in 4-4min 30secs. Scale KB Weight. Scale reps of pull ups so you could do in 3-5 sets max. If no pull ups … scale to jumping pull ups.
25 Jun Tuesday 26 June 2018
|
CROSSFIT TOTAL
Total sum of: 1 RM Back Squat 1 RM Deadlift 1 RM Strict Press |
24 Jun Monday 25 June 2018
EMOMx7
2 squat Snatches
100 Wall Balls or 5 rounds total – 23 min Time cap
each round 3mins long 2 mins rest
1 round =
35 DU
7 Snatches @ 50/35kg
max Wall Balls 9/6
finish when 100 Wall Balls or 23min Time cap
21 Jun Friday 22 June 2018
EMOMx28
10 Deadlift 100/70kg
15 GHD situps / Medball Situps 9/6kg
15/12 Cal Airbike
15/12 Cal Row
12m Walking Lunges 2x 22.5/15kg DB
15/12 Cal Ski Erg
2x Rope Climbs (1 legless + 1 normal = Rx)
* Do deadlifts in front of desk and work anticlockwise around the gym for other stations.
20 Jun Thursday 21 June 2018
Gymnastics Tech:
Bar Muscle Up/CB/Pull Up tech and progressions
2 X 7 min AMRAP
1.
4 Bar Muscle Ups
8 DB OH Squat 22.5/15
Rest 5 min
2.
4 Bar Muscle ups
12 DB Snatch 22.5/15
SCALES: 1 MU = 1 Burpee + 1 CTB/pull up + 1 TTB/Knee raise. DB OH squat scale to 1xDB front squat.
19 Jun Wednesday 20 June 2018
Build to a heavy power clean x3 reps (touch & go)
then:
12 min AMRAP
6 power cleans 60/40kg
6 Strict HSPU
40 Double Unders
Scales: HSPU to kpping (one abmat Max) or 2 wall Walks. DU to single single double under or to 25 bar hops
18 Jun Tuesday 19 June 2018
Tech:
Weighted Pistols
Build to 3RM (per leg) – scale to negatives or ring pistols
Death by Toes to Bar:
Min 1 = 1 TTB, Min 2 = 2 TTB, Min 3 = 3 TTB, Min 4 = 4 TTB … etc until failure or 20mins (whichever comes first)
Note: if you fail before the 15th minute then rest the next minute, drop down one rep and maintain those reps until 15mins (minimum). Eg if you fail at min 10, then rest min 11 and do the remainder of the emom at 9 reps.
Scale: TTB with feet going as high as possible while maintaining the kip/beat swing.
