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

Workout of the Day

MONDAY august 3rd - SATURDAY 8th

1/8/2015

0 Comments

 
MONDAY:
*July Benchmark Retest* Obviously a short workout as is the intent with this benchmark; we have 2 other pieces programmed today which can be completed in any order before or after the benchmark. Use both as skill and technique focus and leave it all on the line with the sleds.!
Metcon
Max distance in 3 minutes Sled push @ 60/40kg
Metcon - 3 rounds for quality
3 TGU (each)
10 KTE 30 seconds hollow hold
1 minute plank hold
Skill
Bar Muscle-ups (2-4 emom x 10) * scale to odds - 3-5 ctb pullup evens - 3-5 ring dips

TUESDAY:
GOAT Skill EMOM x 7
Metcon
 5 MIN EMOM 7 Clean & Jerks @ 60/42.5
1 MIN REST
5 MIN EMOM 5 Clean & Jerks @ 75/52.5
1 MIN REST
5 MIN EMOM 3 Clean & Jerks @ 90/62.5
3 MINS REST Then: 2 MIN AMRAP Clean and Jerk @ 42.5/30kg

WEDNESDAY:
**August Benchmark **
Jackie
For Time:
1000m Row
50 Thrusters
30 Pull-ups
Core Finisher
1 minute Hollow hold Rest 30 secs 1 minute Superman Rest 30 secs 40 sec Hollow hold Rest 20 secs 40 sec Superman Rest 20 secs 20 sec Hollow Hold Rest 10 secs 20 sec Superman

THURSDAY
Back Squat (5, 5, 3, 3, 3)
Pendlay Row (5 x 5)
Metcon (Time)
9 Front Squats (80/55kg)
25 DU's 7 Front Squats 5
0 DU's 5 Front Squats
75 DU's
3 Front Squats
100 DU's

FRIDAY
Snatch (3, 3, 2, 2, 1, 1) Lift every 2 minutes-technique focus
Metcon (Time)
21-15-9
Power Snatch (52.5/35kg)
HSPU
SATURDAY:
Metcon (Time)
400M RUN
100 DUs
20 Clean and Jerk
100 DUs
20 Power Snatch
100 DUs
20 OHS
100 DUs
20 Box Jumps
100 DUs
​800M Run
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