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Workout of the Day

Monday 21st - Saturday 26th May

5/6/2018

1 Comment

 
MONDAY
Strength:
E2MOM x 5 (10 minutes) for accumulate weight
10 back squats (unbroken)


Conditioning:
AMRAP in 12 minutes
16 OH KB lunge (8 right arm/ 8 left) @ 24/16kg
16 box jumps
16 wall balls


TUESDAY
Strength:
A1: 7 Single leg BB deadlift
A2: 7 floor press
x 4


Conditioning:
2 rounds each on a 6 minute timer for accumulate reps/ rest 3 between
Row 600/550m
18 deadlifts @ 80/55kg
15 T2B
Max burpees in remainder


WEDNESDAY
Conditioning:
Run 1km
50 KB swings @ 24/16kg
100 double unders
50 HR pushups
100 double unders
50 push press @ 42.5/30kg
Run 1km


SWOD
Regionals event 2
‘Linda’
10-1
Deadlift
Bench press
Squat clean


THURSDAY
Strength:
E2MOM x 5 (10 minutes) for accumulate weight
2 power snatch + 2 hang power snatch + 3 OHS (unbroken)


Conditioning:
AMRAP in 11 minutes
60/50 cals AB
20 squat clean @ 60/40
20 squat clean @ 70/50
Max squat clean @ 85/60
*score is total combined reps


FRIDAY
Strength:
A1: 10 alternating DB step up
A2: 5 Strict pullup
x 4


Conditioning:
E2MOM x 16 minutes (2 rounds)
0-2: 3 rope climbs
2-4: 40m farmers walk (4 x 10m shuttles) @ 60/40kg
4-6: 12 burpee pullups
6-8: 60m sled (3 x 20m lengths) @ 100/70kg


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Monday 14th - Saturday 19th May

5/6/2018

0 Comments

 
MONDAY
Strength:
E2MOM x 5 (10 minutes) for accumulate weight
3 power cleans + 3 front squat + 3 push jerk (unbroken)


Conditioning:
AMRAP in 10 minutes
Run 600m
50 wall balls
40 KB swings @ 24/16kg
Max clean and jerk @ 60/40kg in remainder


TUESDAY
Strength:
A1: 6 Strict HSPU
A2: 8 bent over row
x 4


Conditioning:
4 rounds each on a 2 minute timer for accumulate reps/ resting 2 minutes between
1: 50 double unders/ Max T2B in remainder
2: 50 double unders/ Max pushups in remainder
3: 50 double unders/ Max pullups in remainder
4: 50 double unders/ Max butterfly situps @ 20/15kg in remainder


WEDNESDAY
Conditioning:
‘2014 regionals chipper’
For time:
50-calorie row
50 box jump overs
50 deadlifts @ 80/55kg
50 wall-ball shots
50 ring dips
50 wall-balls
50 deadlifts
50 box jump overs
50-calorie row
*21 minute cap
** 1 second per uncompleted reps


SWOD
Box squat
3,3,3,3,3


A1: 6 BB hip thrust
A2: 20m suitcase carry (each)
x 4


3 RFQ
10 good morning
20 banded lat pull down




THURSDAY
Strength:
E2MOM x 5 (10 minutes) for accumulate weight
10 OHS (unbroken)


Conditioning:
48/40 cal AB into
2 rounds
24 front rack lunge
24 hang power cleans
Rx = 42.5/30kg


FRIDAY
Strength:
A1: 4 sumo deadlift
A2: 8 Landmine press (each)
x 4


Conditioning:
Tabata - 8 x 20/10 resting 1 minute between each for total reps
BB woodchop @ 15/10kg
10m shuttle run
Alt DB snatch @ 22.5/15kg








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Monday 7th - Saturday 12th May

5/6/2018

0 Comments

 
MONDAY
Strength:
10 Deadlift (unbroken/touch go)
E2MOM x 5 (10 minutes) for accumulate weight


Conditioning:
100 double unders
50 kb swings @ 24/16kg
25 burpees
100 double unders
50 pushups
25 pullups


TUESDAY
Strength:
A1: 10 back rack lunge
A2: 5 Single arm dB/kb strict press
x 4


Conditioning:
Every 4 minutes on a running clock for accumulate reps
0-4: Run 400m/ max wall balls
4-8: Run 400m/ max abmat situp
8-12: Run 400m/ max OH plate lunge @ 20/15kg


WEDNESDAY
Strength:
10 power clean (unbroken/touch go)
E2MOM x 5 (10 minutes) for accumulate weight


Conditioning:
AMRAP in 10 minutes
50/40 cal AB
40 box jump overs
30 T2B
20 hang squat clean
10 power snatch
Rx = 60/40kg
*score is total reps completed


SWOD
Snatch
1 EMOM x 10
Squat Clean + split jerk
1 EMOM x 10


3 RFQ
12 strict press
12 strict let raise
12 alt dB curls


THURSDAY
Strength:
A1: 8 floor press
A2: 6-8 rope pullups
x 4


Conditioning:
4 x 3 minute rounds resting 1 minute between each
1 minute accumulate plank
Max HSPU remainder
1 minute accumulate plank
Max cals Row in remainder
1 minute accumulate plank
Max push jerk @ 60/40kg in remainder
1 minute accumulate plank
Max in 10m shuttle in remainder


FRIDAY
Strength:
10 front squat (unbroken)
E2MOM x 5 (10 minutes) for accumulate weight


Conditioning:
EMOM x 15 (5 rounds)
1: 30m farmers walk (3 x 10m shuttles) @ 60/40kg
2: 1 round Cindy (pullups, pushups, air squats)
3: 40 sled (2 x 20m) @ 100/70kg
*choose maintainable loading/rep scheme


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CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
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