MONDAY
Strength: Behind neck Split jerk + OHS 2-2-2-2-2 Thruster 5-5-5-5 Conditioning: On a 3 minute timer 3 rounds for total accumulate reps/ rest 1:30 between each Run 400m 5 bar over burpees * max OHS @ 60/40kg TUESDAY Strength: A1: Bench press A2: Clean grip deadlift off deficit 5-5-5-5-5 Conditioning: 21/15/9 strict pullup HR pushup SDHP @ 52.5/35kg Rx+ option 9/7/5 ring muscleup 18/15/9 SDHP 60/40kg WEDNESDAY Strength: Box squat (tempo) 4-4-4-4-4 A1: 10 Box step ups A2: 8-10 strict t2b/ kte x 3 Conditioning: 4 rounds for accumulate cals on a 2 minute clock/ rest 2 between 30 double unders 7 front squats @ 60/40kg * max cals AD SWOD Strict press 5-5-3-3-1-1-1 Tabata - 8 rounds for total reps/ 1 min rest between each Sled push @ 120/80 (metres) KB deadlifts @ 32/24's DB push press @ 22.5/15's THURSDAY Strength: Power clean + push jerk 2,2,2,2,2 Conditioning: AMRAP in 9 minutes 3 power cleans @ 80/55kg + 5 KB swings @ 24/16kg + 5 box jumps @ 60/50cm I.e rounds 2 = 3 pc + 10 kb + 10 bj Round 3 = 3 pc + 15 kb + 15 bj FRIDAY Good Friday partner WOD IN Pairs for TIME: ROW 1km 30 Clean & Jerks (60/40kg) 40 Burpees Airdyne 80/60 cals 50 Front Squats (70/50kg) 60 Wall balls 200 DU's 70 Deadlifts (100/70kg) 80 BOX Jumps 400m RUNPartners complete equal amount on (ROW/AD/DU's) Partition other reps as required SATURDAY CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/65# 3 Bar Facing Burpees
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June 2018
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