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Friday 13th March 2015

Main – CrossFit Metcon Metcon (Time) CHIPPER 1 50 Mountain climbers 40 Jumping jacks 30 Air squats 20 Sit ups 10 Push ups 30 Hollow rocksRest as required Metcon (Time) CHIPPER 2 1 Wall climb 50 AB mat sit ups 3 Wall climbs 40 AB mat sit ups 5 Wall climbs 30 AB mat sit […]

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Thursday 12th March 2015

Main – CrossFit Stretch Warm-up Metcon (Time) 50 Walls Balls for time 20/14 Strength Front Squat (5 x 3 at working weight.) Metcon Metcon (Time) 10,9,8,7,6,5,4,3,2,1 of Kettle bell Thruster 24/16 each hand TTB Double unders X 2 ( 10 do 20, 9 do 18)

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wednesday 11th march 2015

Main – CrossFit Stretch (Include arch, hollow.) Warm-up Metcon (Time) 3 RFT (10min T/C) 10 Strict pull ups 10 HR push ups 10 Squats 10sec HS hold on wall / scale with bar overhead. Weightlifting SQUAT CLEAN (TECHNIQUE) Metcon Metcon (AMRAP – Reps) 8 MIN AMRAP 10 Push ups 10 PP 40/20 10 ring dips/ […]

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Tuesday

Main – CrossFit Stretch Review Double-Unders (100 for Time if can or review technique) Metcon Metcon (Time) Split Jerk Review and then 5 Rounds for time: 4 Clean and Jerks (70/50kg) 8 Bar Muscle Ups/ Pull Ups / Jumping Pull ups 12 Burpee over bar (Time cap of 30mins) Finisher Sit-ups (30 For Time) Cool […]

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Saturday 7th March 2015

Main – CrossFit Strength Work on a weakness Back Squat (10 @ 60%, 8 @ 70%, 6 @80%, 4 @90%) Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Roundabout Run (Time) Roundabout […]

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Friday 6th March 2015

Main – CrossFit Weightlifting Squat Snatch (Progressions ground & hang position) EMOM Metcon (No Measure) EMOTM For 10MINS ODD 18 KBS 24/16 EVEN 6 Ground to overhead 50/35kg RX+ 70/50kg Metcon Metcon (AMRAP – Reps) 6 Minute AMRAP 3 Ring dips 6 Burpees 9 Squats 12 Double unders

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Thursday 5th March 2015

Main – CrossFit Work on a weakness Pull-ups (Work on kipping/ butterfly) Pistols Rope Climb 20 mins to work on gymnastic weakness use as strength if no weakness. Metcon Metcon (Time) PARTNER WOD ( find partner at same level ) 3 RFT 15m Wheelbarrow walking each. 40 alternating Box jumps. 15 Pull ups each ( […]

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Wednesday 4th March 2015

Main – CrossFit Weightlifting Front Squat (Find 2RM) Metcon Metcon (Time) For Time 20 Deadlifts 20 Hang cleans 20 Front squats 20 STO 20 OHS Run to the gate each time you put the bar down. 40/30kg or RX+ 60/40kg

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Tuesday 3rd March 2015

Main – CrossFit Gymnastics Handstand Push-ups (6 x 3 Strict reps) ( deficit as required ) Metcon Metcon (Time) 5 RFT 5 Muscle ups, CTB or Pull ups 10 Push Ups (hand release) 15 Wall balls 20 Alternating Lunges

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Monday 2nd March 2015

Main – CrossFit Strength Deadlift (5 x 5 @ Working weight.) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 6 Deadlifts (body weight) 12 Burpees OB 30 DUs Finisher TABATA Sit-ups

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