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

Workout of the Day

Monday 11th - Saturday 16th DEC

18/12/2017

0 Comments

 
MONDAY
Strength:
A1: power clean + 4 push jerk
A2: 4 strict pullup
x 4


Conditioning:
3 rounds
30 OH plate lunges @ 25/20kg
20 deadlifts @ 80/55kg
30 wall balls

TUESDAY
Strength:
Bench press
5,5,5,5,5


Conditioning:
For total accumulate reps on a running clock:
Minutes 0-2 AB cals
Minutes 2-4 row cals
Minutes 4-6 10m shuttle
Minutes 6-8 burpees
Minutes 8-9 AB cals
Minutes 9-10 row cals
Minutes 10-11 10m shuttle
Minutes 11-12 burpees


WEDNESDAY
Strength:
Back squat
1rm


Conditioning:
‘Grace’
30 clean and jerk @ 60/40kg


‘SWOD’
Pause front squat
6,6,4,4,2,2


Squat clean ladder *one bar
9 @ 70/45
6 @ 90/ 60
3 @ 110/75


3 rounds for QLTY
10 DB bench press
10 good mornings
10 strict leg raise


THURSDAY
Strength:
A1: Power Snatch + 4 OHS
A2: 6 ring dips
x 4


Conditioning:
30 T2B
40 box jumps
30 pullups
40 HR pushups
15 T2B
20 box jumps
15 pullups
20 HR pushups


FRIDAY
Strength:
Sumo deadlift
5,5,5,5,5


Conditioning:
AMRAP in 12 minutes
6 power cleans @ 70/45kg
8 HSPU
10 alternating pistols








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
  • BRAWN KIDS