MONDAY
Strength: EMOM x 6 3 Snatch balance (light/tech) OHS 3,3,3,3,3 Conditioning: 3 rounds for accumulate reps 1 minute CTB pullup 1 minute OHS @ 52.5/35kg 1 minute DB snatch @ 22.5/15kg 1 minute rest TUESDAY Strength: A1: 6 Single leg deadlift (each) A2: 8 db/kb bench press x 4 Conditioning: AMRAP in 10 minutes + 3 Burpee box overs + 3 Power clean @ 70/45kg Ascending ladder format 3,6,9etc *score is total completed reps WEDNESDAY Strength E2MOM x 3 rounds (24 minutes) 0-2: 10 front squat @ 90/60kg 2-4: 28/22 cal AB 4-6: 5 DB man makers @ 17.5/12.5kg 6-8: 28/22 cal row SWOD Push jerk + split jerk x 7 sets A1: Clean pull 3,3,3,3 A2: weighted pullup 3,3,3,3 3 rounds for accumulate reps 1 minute Deadball/ atlas stone boulders 1 minute KB STO @ 32/24kg *swap as needed 1 minute rest THURSDAY Strength: EMOM x 6 3 high hang snatch (light/tech) 1 power snatch + 1 hang power snatch x 5 Conditioning: 100 double unders 50 power snatch @ 35/25kg 100 double unders FRIDAY *6:00, 9:30, 12:15 only Strength: A1: 5 Strict HSPU A2: core complex; 5 strict T2B + 10 vup + 20 second Hollow x 4 Conditioning: 21/15/9 Thrusters @ 42.5/30kg Run 400m FRIDAY NIGHTS LIGHTS **18.5** SATURDAY In pairs - partition reps as needed Run 400m (both) (2 rounds) 40 Alternating DB snatch @ 22.5/15kg 40 Box jumps 50/40 cal AB Run 800m (2 rounds) 40 KB swings @ 24/16kg 40 burpees 50/40 cal row Run 400m
0 Comments
MONDAY
Adelaide cup Holiday WOD In pairs - partition reps as required Run 400m (both) 4 rounds 12 clean and jerks @ 60/40kg 24 box jumps 36 KB swings Run 800m (both) 4 rounds 12 front squat @ 60/40kg 24 pullups 36 pushups Run 400m (both) TUESDAY Strength: A1: 4 snatch grip push press (behind neck) A2: 7 BB hip thrusts (off bench) x 4 Conditioning: 12/9/6/3 Power snatch Box jump overs OHS Box jump overs Rx = 60/40kg WEDNESDAY Goat: EMOM x 7 Strength E2MOM x 3 rounds (24 minutes) 0-2: 40m sled push @ 100/70kg 2-4: 30m (2 x 15m) farmers walk @ 60/40kg (on each handle) 4-6: 10 back squat @ 100/70kg 6-8: 20 Russian KB swings @ 32/24kg *reps should be unbroken ‘SWOD’ OHS 2,2,2,2,2 A1: 3 High hang snatch A2: 10 Single arm bench press x 3 3 rounds 3 x max effort ring dip *if less than 6 use band 16 dB walking lunge 30 second knee tuck hang THURSDAY Strength: A1: 8 Snatch grip pendlay row A2: 8 Single arm DB press x 4 Conditioning: 3 rounds every 5 minutes each for time and total time Row 20/16 cals 20 pullups (Rx+ CTB) 20 wall balls FRIDAY Strength: EMOM x 7 (building) 1 power clean + 1 hang power clean EMOM x 7 (building) 5 Deadlifts Conditioning: ‘Reverse Annie’ 10/20/30/40/50 Double unders Abmat situps SATURDAY **Crossfit Open 18.4** MONDAY
Strength: EMOM x 10 Odds: CTB or bar muscleups Evens: 30 second plank *pick and hold rep scheme Conditioning: **Benchmark Retest** AMRAP Speed Tri (AMRAP - Reps) For accumulate reps on a continuous running clock 6 minute AB (cals) 5 minute row (cals) 4 minute 10m shuttle run (reps) TUESDAY Strength A1: 3 push press A2: 8 Bulgarian split squat (each) x 4 Conditioning: AMRAP in 14 minutes 40 double unders 30 wall balls 20 KB swings @ 24/16kg WEDNESDAY **March Benchmark** 1rm Snatch Conditioning: Tabata 8 x 20/10 Strict pullup THURSDAY Strength: Front squat 3,3,2,2,1,1,1 Conditioning: 3 x 3 minute AMRAP’s/ retesting 90 seconds between 15 box jumps 12 KB front rack lunge @ 32/24kg 9 T2B FRIDAY Strength: A1: 3 Snatch grip deadlift (off deficit) A2: 6 strict ring dip x 4 Conditioning: 21/15/9 Deadlifts @ 80/55kg HR pushups Run 400m SATURDAY **Crossfit Open 18.3** MONDAY
Strength: A1: 5 Box squat *pause at bottom A2: 8 Single leg deadlift (right, then left) x 4 Conditioning: 3 Rounds each on a 3 minute timer for accumulate reps/ resting 90 seconds between 10 front squats @ 70/45kg 20 OH plate lunges @ 20/15kg Max 10m shuttles in remainder TUESDAY Skill: ‘Goat’ EMOM x 7 Hero WOD ‘Havana’ AMRAP in 25 minutes 150 double unders 50 Pushups 15 power cleans @ 85/55kg WEDNESDAY ‘Coreama’ 30/20/10 woodchops @ 10/5kg leg over raises Side plank hold right (seconds) Side plank hold left (seconds) Conditioning: 2 rounds each on a 8 minute timer for accumulate calories/ resting 4 minutes between 1: Run 1km Max cals AB 2: Run 1km Max cals Row SWOD Snatch 2 EMOM x 10 *building Thruster (from floor) 3 EMOM x 7 *building 400m farmers carry Rx = 50/30kg on each handle THURSDAY Strength: Push jerk 3,3,2,2,1,1,1 Conditioning: 3 rounds 9 HSPU 15 KB swings @ 32/24kg 21 pullups FRIDAY Strength: A1: 3 Hang squat clean * reset each rep A2: 6 bench press x 4 Conditioning: 50/40 cal AB 30 box jumps 20 squat cleans @ 60/40kg 10 burpee box jumps SATURDAY **Crossfit Open 18.2** The 2018 Crossfit Open has begun!!
For those unfamiliar, this is the annual worldwide competition that kick starts the road to the Crossfit Games. Everyone that signs up gets the chance to complete the exact same WOD as others from other boxes locally and around the globe over 5 weeks! Just like in years passed, we'll use the Saturday morning WOD as our designated Crossfit Open day. We'll run ‘18.1’ in two heats; one partner doing the WOD and the other gets a chance to put a judges hat on and count reps then swapping. Regardless of what's on the cards we'll always have loads of scaled options available to get the most suitable workout so you get the most out of it! The vibes in the box are pretty awesome and always makes for a pretty fun time of year! This year we’ve already had the most amount of members signed up for an Open to date which is amazing guys! If you’re keen to get yourself registered jump on the games website https://games.crossfit.com - Click the LOG IN/SIGN UP tab (If you have signed up in previous years use your previous login details, from here follow the prompts to register) - Select CREATE AN ACCOUNT and complete all your details. - Make sure you select CrossFit Brawn as your AFFILIATE and join our team ‘CF Brawn’ The cost to sign up is $20. Let’s get after it Brawners!! MONDAY
Strength: OHS 2 EMOM x 10 for accumulate load Conditioning: 3 rounds each on a 4 minute timer for accumulate reps/ resting 2 between 20/16 cal AB 12 squat cleans @ 60/40kg MAX STO in remainder TUESDAY Strength: A1: 8 Sumo deadlift A2: 8 close grip floorpress X 4 Conditioning: 4 rounds 18 box jumps 16 pullups 14 kb swings @ 32/24kg WEDNESDAY ‘Coreama 40’ 40 second Hollow hold 40 KTE 40 second side plank (right) 40 v-ups 40 second side plank (left) 40 Russian twists @ 15/10kg 40 second plank hold 40 abmat situps Conditioning: 40th 4-way 40 burpees 50/40 cal AB 50/40 cal row 400m Run SWOD A) Split jerk 1rm 😎 40 back squats @ BW C) 40 strict press @ 1/2 BW *every break 5 strict pullup THURSDAY Strength: Power snatch 2 EMOM x 6 for accumulate load Rest 1 minute Power clean 2 EMOM x 6 for accumulate load Conditioning: 3 rounds each on a 3 minute clock for accumulate reps/ rest 3 minutes between 21 deadlifts @ 52.5/35kg 15 clean and jerks Max OHS in remainder FRIDAY Strength: A1: 12 alternating pistols A2: 6 bent over row Conditioning: 5 rounds Run 200m 15 HR Pushups 10 T2B MONDAY
Strength: Squat clean 2 EMOM x 10 for accumulate load Conditioning: AMRAP in 10 minutes + 3 Deadlifts @ 100/70kg + 3 Box jumps @ 60/50cm Ie 3,6,9 etc TUESDAY Strength: EMOM x 10 Odds: 10/8/6/4/2 strict HSPU Evens: 2/4/8/6/10 strict pullups Pick a standard that allows for unbroken sets without changing Conditioning: 50 double unders 50 Single arm KB STO 50 double unders 50 Single arm KB cleans 50 double unders 50 Single KB front rack lunge 50 double unders 50 KB swings Rx = 24/16kg WEDNESDAY ‘Coreama’ 3 rounds for quality 10 strict KTE 20 second DB side plank r/l @ 12.5/7.5kg 10 DB v-up Conditioning: ‘Burp-Tri medley’ 3 rounds for each on a 4 minute timer for accumulate reps/ resting 2 minutes between 1: 40/32 cals AB Max burpees in remainder 2: Row 700m Max burpees in remainder 3: Run 600m Max burpees in remainder ‘SWOD’ Sumo deadlift 1rm Hang squat clean 3,3,3,3,3 3RFQ 15 Bent over row KB front rack walk THURSDAY Strength: Push jerk + split jerk EMOM x 10 for accumulate load Conditioning: 3 rounds 25 wall balls 20 OHS @ 35/25kg 15 hang power snatch Friday Strength A1: 5 Bench press A2: 1-2 legless rope climb or 5 rope pullups x 4 Conditioning: Row 50/40 cals 40 ring dips (Rx+ off high rings) 30 power cleans @ 60/40kg MONDAY
Strength: Complex 1 powerful clean + 1 hang power clean + 3 push jerks Every 90 seconds x 7 Conditioning: 4 rounds 50 double unders 20 alternating KB swings @ 24/16kg 10 HSPU TUESDAY Strength: A1: 5 snatch grip deadlift A2: 10 Front rack lunge x 4 Conditioning: 3 rounds each on a 3 minute timer accumulated load/ resting 1:30 between each 15 T2B 18 box overs Max front squats @ 80/55kg WEDNESDAY ‘Coreama’ 3 rounds for quality 15 second L-hang or hang tuck 20 butterfly sit throughs @ 20/15kg 30 flutter kicks 20 Russian twists Conditioning: ‘EMOM Tri-fecta’ x 20 minutes (5 rounds) for accumulate reps 1: AB (working for 30 seconds) 2: Row (working for 30 seconds) 3: 10m shuttles (working for 60 seconds) 4: Rest SWOD Overhead Squat 1RM Farmer's Carry 4 x 20m AHAP power clean 10/8/6/4/2 @ 60/70/80/90/100kg//45/50/55/60/65kg THURSDAY Strength: A1: 5 strict press A2: 10 alternating pistols x 4 Conditioning: 3 rounds 7 ring muscle ups or 7 ring rows + 7 ring dips 14 power snatch 21 OHS @ 42.5/30kg FRIDAY GOAT: EMOM x 7 Conditioning: For total time (including rest) 1.6km Run Rest 3 minutes 100 burpees Rest 2 minutes Run 800m Rest 1 minute 50 burpees *30 minute cap (add 1 second for each uncompleted rep) Saturday: 'The 3rd Wheel' In Groups of 3 150/120 cals AB 50/35/20 Front squats @ 60/70/80kg// 40/50/55kg 150/120 cals ROW 50/35/20 Clean and jerks @ 60/70/80kg// 40/50/55kg 150 wall balls * 1 person in team to hold single kb in front rack at all times @ 24/16kg MONDAY
**big week instore crew with our benchmark Metcon retest today, a new benchmark on Wedneday and of course the pay off from 4 weeks of solid percentage work when we hit up some 1rms on our foundational strength lifts.. get involved Brawners** 3D GOAT EMOM X 7 *Max 30secs work CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters @ 42.5/30kg 35 double unders Scaled (Time) 10 rounds for time of: 9 thrusters 30/20kg 35 single unders TUESDAY Strength: Deadlift 1rm Conditioning: 40/30/20/10 KB swing @ 24/16kg ABmat situp Pushup WEDNESDAY Strength: Weighted Pull-ups (4 E2MOM + 30 second plank x 10 mins ) Conditioning: **FEBRUARY BENCHMARK** ‘AMRAP Speed Tri’ For accumulate reps on a continuous running clock 6 minute AB (cals) 5 minute Row (cals) 4 minute 10m shuttle run (reps) THURSDAY Strength: Back squat 1rm Conditioning: AMRAP in 10 minutes +3 front rack lunge @ 52.5/35kg +3 T2B *ascending ladder I.e 3,6,9. Score = total reps completed FRIDAY Strength: E2MOM x 10 minutes 1 TGU (building) 20 second Hollow Conditioning: On a running clock Minutes 0-6:00 1km Run time trial Minutes 6:00-16:00 AMRAP in 10 minutes 6 clean jerk @ 60/40kg 9 pullups 12 box jumps @ 16:00-finish 1km Run time trial *run score = combined times |
![]()
Archives
June 2018
CategoriesGallery |