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

Workout of the Day

Monday 2nd - Saturday 7th May

8/5/2016

0 Comments

 
MONDAY

**benchmark retest**

Goat
EMOM x 7

Loads of EMOM, threshold and pacing work this month with the goal of improved sustainable work capacity.
Aim is to add reps to previous effort or if count hold ordinal rounds targets on first effort do so today!!

EMOM x 20

Rx =
1) 15/12 cal AD
2) 10 GTO @ 52.5/35
3) 15/12 cal row
4) 50 double unders



TUESDAY

Strength:
Back squat
2 EMOM x 7


Front squat
8,8,6,6,4,4


Conditioning:
4 rounds for time (including rest)
20 abmat situp
15 wall balls @ 9/6
10 front rack lunge @ 60/40kg
Rest 1 minute

WEDNESDAY


**New Benchmark**


Moving onto the 'chipper' format, aim to methodically grind through each exercise breaking up each in efficient chunks moving consistently until the work is done!


MAY-HEMCHIPPER


25/22 cal AD
25 Thrusters @ 40/30
40 Pullups
25 Power cleans @ 60/40
400m row
25 lateral burpee over
40 Deadlifts @ 80/50
400m run
* one barbell



THURSDAY


Strength:
Split jerk
2 EMOM x 7

Push press
8,8,6,4,4


Conditioning:
2 rounds
12 HSPU
10 Hang KB snatch (right)
12 T2B
10 Hang KB snatch (left)
Rx = 24/16kg

FRIDAY


Skill/strength:
A1: Box jump (for height)
3,3,3,3,3
A2: TGU
2,2,2,2,2 (each)


Conditioning:
"Filthy 50"

Saturday
In Pairs:

1: Metcon (AMRAP - Reps)
AMRAP in 7 mins
Isabel + Grace
30 Snatches + 30 Clean & Jerks
Partition reps as required
(60/40kg)

2: Metcon (Distance)
AMRAP in 7 mins
Sled Metres
Swap every 40m (80/60kg)

3: Metcon (AMRAP - Rounds and Reps)
AMRAP in 7 mins of:
8 Floor Press
10 Front squats
12 T2B
70/50kg
*Alternate movements

4: Metcon (Calories)
AMRAP in 7 mins
Airdyne Cals
Swap every 15/12 cals
​
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