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Saturday 27/5/17

“CrossFit” A. Crash and burn Event 1&2 – Im stwong & Pullup or shutup 3 minutes to establish 1RM Power clean and push jerk (No split jerk allowed) Then for time; 21 Thrusters 40/30 42 Jumping pullups 15 Thrusters 40/30 30 Jumping pullups 9 Thrusters 40/30 18 Jumping pullups OR 21 Thrusters 40/30 21 Pullups […]

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Friday 26/5/17

“CrossFit” A. 3 Sets Alternating: A1. 5 False grip ring chin up A2. 5 Ring dip B. AMRAP 12 30 Double unders 10 Dumbbell hang squat cleans 15/10 5 Strict chin ups “Weightlifting” A. 3 Sets (3+1) Power snatch + hang snatch 70% of power snatch B. 3 Sets 3 Snatch pulls @ 100% C. […]

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Thursday 25/5/17

“CrossFit” A. Spend 15-20 minutes on a gymnastic movement of your choice B. Death by thruster & KBS Minute 1 1 Thruster 40/30 1 Kettlebell swing 24/16 Minute 2 2 Thruster 40/30 2 Kettlebell swing 24/16 etc

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Wednesday 24/05/17

“CrossFit” A. 7 Rounds for time; 500m Row 10 Ring dips 10 Box jumps 24/20″ 10 Dumbbell snatch 15/10 B. 3 Sets 1m light row 30s barbell mash forearms+biceps 5/5/5 YTW lying on bench 30s banded pec/lat stretch 30s Wrist stretch “Weightlifting” A. 3 Sets 3 x Clean & jerk 70% B. 3 Sets 3 […]

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Tuesday 23/5/17

“CrossFit” A. 3 Sets 5 Seated DB press AHAFA B. 3 Sets 5 KLOKOV Press B. AMRAP 10 21 Wall ball 9/6 15 Deadlift 100/70 9 Burpee over bar

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Monday 22/5/17

“CrossFit” A. 3 Sets Alternating A1. 2 Rope chinup A2. 30s Superman hold B. Every 4 minutes for 4 sets (16 minutes) Run 400 meters 1 Rope climb 10 Toes to bar 15/12 Calories on bike

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Saturday 20/5/17

“CrossFit” A. Partner WOD For time; 400m Dumbbell farmers carry 50 Dumbbell power clean 150 Double unders 50 Dumbbell reverse lunges 150 Double unders 50 Dumbbell shoulder to overhead 150 Double unders 50 Dumbbell reverse lunges 150 Double unders 50 Dumbbell power clean 400m Dumbbell farmers carry *Dumbbell weights 15/10

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Friday 19/5/17

“CrossFit” A. 7 Sets Alternating A1. 2-4 False grip ring chin up 1111 A2. 2-4 Ring dip 5111 B. 12 Minute AMRAP 3, 6, 9, 12, 15, 18 etc: Hang squat clean 50/35 Burpee over bar Handstand pushup “Weightlifting” A. 1RM Back squat B. 7 Sets 1 Power snatch + 95% of power snatch C. […]

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Thursday 18/5/17

“CrossFit” A. Spend 15-20 minutes on a gymnastic movement of your choice B. For time; 50-40-30-20-10 Alternating Dumbbell snatch 15/10 Situps “Weightlifting” A. 3 Sets 1 x Clean & jerk 95% B. 5 Sets 1 x Clean pulls 110% C. Tabata x2 Plank Russian twists

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Wednesday 17/5/17

“CrossFit” A. For time; 12 Front squat 50/35 21 Calorie row 75 Double unders 8 Front squat 50/35 15 Calorie row 50 Double unders 4 Front squat 50/35 9 Calorie row 25 Double unders B. 5 Sets alternating: B1. 6 Single arm DB Row B2. 30s Pigeon stretch each side “Weightlifting” A. 3 Sets 1 […]

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