CrossFit Brawn
  • Get started
    • Coaches
    • What is CrossFit
  • Timetable
  • Memberships
  • Contact Us

Workout of the Day

Monday 19th - Saturday 24th December

7/1/2017

0 Comments

 
Monday


Strength:
Back squat
3 EMOM x 10 for accumulate load


Conditioning:
2 rounds
15 power snatches @ 35/25kg
20 wall balls @ 9/6kg
Straight into
2 rounds
15 push jerks @ 35/25kg
20 front squats @ 35/25kg


Tuesday


Strength:
Power clean
3,3,3,1,1,1


Conditioning:
4 alternating 3 minute rounds/ resting 3 minutes between each for total reps
1)
27/24 cal row
Max HSPU in remainder
2)
75 double unders
Max burpee box jumps in remainder


Wednesday
Strength:
A1: 10 Front rack lunge
A2: 5 pendlay rows
x 4


Conditioning:
"Nicole"
Complete as many rounds and total unbroken pullups in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups



SWOD
Hang snatch
3,3,3,1,1,1


OHS
5,5,5,5


2 rounds max UB front squat @ 70% 1rm
Rest 3 minutes


Thursday
Strength:
Deadlift
3 EMOM x 10 for accumulate load


Conditioning
2 rounds
90 second plank
30 KB swings @ 24/16kg
Straight into
2 rounds
30 Abmat situp
30 KB SDHP @ 24/16kg


Friday:
Strength:
Hang squat clean
3,3,3,1,1,1


Conditioning:
In pairs
For total working time
@ 0:00
75/60 cal row
75 T2B


@ 10:00
75/60 cal AD
75 front squats @ 60/40kg


Saturday:
'12 days of Christmas'


1- Snatch 42.5/30 (RX+ 60/40)
2- C2B Pullups (RX+ 2 Mups)
3- T2B
4- Box Jumps (RX+ 30")
5- Hang Power Cleans
6- HR Push Ups
7- Wall Balls
8- Burpees
9- KB Swings 24/16 (RX+ 32/24)
10- 100 DU's (per pair)
11- Push Jerks
12- Overhead Squats
​

Picture
0 Comments



Leave a Reply.


    Picture
    CrossFit Journal: The Performance-Based Lifestyle Resource
    Picture
    Picture
    waiver_2014.pdf
    File Size: 216 kb
    File Type: pdf
    Download File

    Archives

    June 2018
    May 2018
    March 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013

    Categories

    All
    Misc
    News
    WOD's
    WOD's

    Gallery

    Picture

    RSS Feed

Location

About
FAQ
Timetable
Contact
Get Started Today
Home
Fees

Picture
CrossFit Brawn                                                                                                             122 Mooringe Ave, North Plympton, South Australia
  • Get started
    • Coaches
    • What is CrossFit
  • Timetable
  • Memberships
  • Contact Us