Monday
Strength: Complex 1 squat clean thruster + 1 hang squat clean + split jerk 2-2-2-1-1-1 Bent over row 1 x 12, 2 x 8 Conditioning: OPEN WOD 11.4 AMRAP in 10 minutes 60 Bar facing burpees 30 OHS @ 55/35kg 10 muscleups (CTB pullups) Tuesday Strength: A1: 3 sumo deadlift A2: 10 goblet lateral lunge x 4 Conditioning: 3 rounds 21 box jumps @ 60/50cm 12 deadlifts @ 100/70kg Run 400m Wednesday Conditioning: 3 rounds for accumulate time/ rest 3 minutes between 400m row Each on a 2 minute timer for accumulate reps 1: 1 minute plank Max T2B Rest 1 minute 2: 1 minute plank Max v-up @ 5kg 1 minute rest 3: 1 minute plank Max KTE 1 minute rest 4: 1 minute plank Max Abmat situp SWOD Strict press 2,2,1,1,1 High hang squat snatch 3,3,2,2,2 2 rounds NFT 20 Good morning @ 40/30 1 minute deadball/atlas bearhug 40m single arm waiter walk @ 32/24kg Thursday Strength: Power clean + push jerk for accumulate load (hold weight across at each bracket) 3 EMOM x 4 2 EMOM x 4 1 EMOM x 4 Conditioning: EMOM x 16 (4 rounds) 1: 5 Single arm DB thruster r/l @ 22.5/15kg 2: run 200m 3: 10 Alternating DB snatch @ 27.5/17.5kg 4: run 100m (active recovery) Friday Strength: Strict ring dip 6-6-4-4-2-2 Floor press (bb) 1 x 12, 2 x 8 Conditioning: AMRAP in 7 minutes 9 HR pushups 14 walking goblet lunges @ 24/16kg 9 KB swings @ 24/16kg Saturday Here we go! OPEN READY! Just like in years passed, we'll use the Saturday morning WOD as our designated Crossfit Open day. We'll run 17.1 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!
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