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WOD
Strength: Deadlift 5,5,5,5,5 ... A1: 3 box jump A2: 8-10 bent over row 4 sets Conditioning: 'Annie' 50/40/30/20/10 Double unders Abmat sit-up ++ massive payoff from a big month of strength and technique focused training with some epic numbers in yesterday's squat clean retest! We're going to shift gears with our new benchmark tomorrow - so get in for some soul searching!-++
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WOD
March Benchmark Retest A) 1rm squat clean ... Rest > 5mins B) 3 min AMRAP squat cleans @ 60% of 1RM Congrats on taking part and smashing out the worldwide Crossfit Open this past month. The atmosphere every Saturday morning has been electric, mixing up our regular WOD's and having the chance to participate in a makeshift competition has been a huge push for everyone's intensity. These are good little indicators to see where your strength and weaknesses lie and also see how you fair against others and for those that went at it last year see how you've progressed. ... Moving forward we have a couple of big events to get involved in over the next couple of months. We'll putting forward our TRUE GRIT rego this week for Saturday 2nd May. If you're keen to get involved, chuck your name on the poster at the box. Also we have a charity fundraiser event in the pipeline around mid May. This is going to be something pretty special to be a part of. Details soon.! **8am/9am Saturday Open WOD** 15.5 #paincave Tomorrow we'll hit up the last of the Open WODs for the year and what a way to cap it off. A delish combo of rowing and thrusters going for broke until complete.. ... It's been an epic few weeks so let's finish with a bang.. Get in, make some noise and give this one a red hot go! For time: 27 cal row 27 thruster 21 cal row 21 thruster 15 cal row 15 thruster 9 cal row 9 thruster RX = 43/30 WOD
Strength: Pause back squat (3 seconds at bottom) 2,2,2,2,2 ... Conditioning: In pairs AMRAP in 3 minutes (alternating work every 30 seconds) Sled push (distance) Rest 90 seconds Row (metres) Rest 90 seconds Double unders (reps) Rest 90 seconds T2B WOD
Strength: A1) 8-10 ring pushup A2) 10 alternate db step up... x 5 Conditioning: 30/20/10 HS walk (metres) Pullups Box jumps WOD
Strength: 2 TGU (ahap) EMOM x 5 ... Complex Push press + push jerk + split jerk x 5 Conditioning: Death by on an alternating minute format: Odds - Clean and jerk @ 60/40kg Evens - 10m down back shuttle run On the first minute perform 1 clean and jerk On the second minute perform 1 down and back shuttle On the third minute 2 clean and jerk etc... SWOD "the Snatch" WOD
Skill: muscle up Strength: ... Clean pull 2,2,2,2,2 A) 10 good morning B) 10 strict t2b/k2e X 3 Conditioning: AMRAP in 12 3 muscle ups 6 deadlifts @ 120/75 18 Abmat sit-up WOD
Skill: Pistol (EMOM x 5) Strength:... 1 1/4 front squat 2,2,2,2,2 Conditioning: 4 rounds each on a 2 minute timer/rest 2 between 7 squat cleans @ 60/40 Max burpees in remainder * score = accumulate **8am/9am Saturday Open WOD** 15.4 = Pretty challenging couplet of something heavy and something skillsy - good times.... The scaled version is well within everyone's reach and should be a decent hustle too.. As weeks previous - we'll hit up some specific mobility and warmup drills getting stuck into it in pairs taking turns of competing and scoring your buddy. RX = Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans @ 85/55kg 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds Scaled = Complete as many rounds and reps as possible in 8 minutes of: 10 push presses @ 42.5/30kg 10 cleans @ 52.5/35kg WOD
Don't cherry pick - Get in and get it done. Oh and wear some runners Those that are "saving" themselves for tomorrow - same deal get in roll the legs over and use it as some active recovery.. |
  
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