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

Workout of the Day

Monday 30th Oct - Saturday 4th Nov

15/11/2017

0 Comments

 
MONDAY
‘Benchmark retest’
‘Kelly’
5 rounds
Run 400m
30 box jumps @ 60/50cm
30 wall balls @ 9/6kg


TUESDAY
Strength:
EMOM x 10 (building)
Power clean + hang power clean + split jerk


Conditioning:
5 rounds for accumulate reps on a 2 minute timer/ resting 1 minute between
20 abmat situps
10 deadlifts @ 80/55kg
Max burpees in remainder


WEDNESDAY
Goat
EMOM x 7


‘November Benchmark’
Building off last month, with a bigger focus towards metcon pacing and movement efficiency for sustained repeat efforts and overall conditioning. Lots of dirty EMOMs and intervals to look forward to!
EMOM x 20 (5 rounds)
1) 15/12 cal AB
2) 10 GTO @ 52.5/35kg
3) 1 round ‘Cindy’ (5 pullup, 10 pushup, 15 squats)
4) 50 double unders
Choose rep scheme, aim is consistent rounds without tanking but still hard to maintain and should be empty on last round. *Add reps in retest.


THURSDAY
EMOM x 10 (building)
2 front squats


Conditioning:
AMRAP in 12 minutes
4 squat cleans @ 80/55kg
8 T2B
12 OH plate lunge @ 25/20kg


FRIDAY
Strength:
EMOM x 10
Odds: 5 strict HSPU
Evens: 5 strict pullup
*scale as needed, maintain same standard across each set


Conditioning:
EMOM x 20 (10 rounds)
Odds:
Run 200m
Evens:
5 power cleans + 5 STO + 5 bar over burpees @ 60/40kg
*scale run distance + load as needed


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