Friday, November 29, 2013

Friday

(A) Hatch Squat Cycle, Week 12 - Day 2

(B) 4 Rounds
10 x Box Jumps - 24/20
20 x OH Walking Lunges - 24/16kg KB
25 x KB Swings - 24/16

OPTIONAL EXTRA
10 x TGU - 24/16kg

Thursday, November 28, 2013

THURSDAY

(A) JERK COMPLEX: 1-1-1-1-1
1 Jerk Complex consists of 1xPush Press + 1xPush Jerk + 1xSplit Jerk.

(B) 3 Rounds
400 m run
20 Pullups
10 Overhead Squats - 40/30/20kg
-15 minute cap-

Wednesday, November 27, 2013

WEDNESDAY

WEDNESDAY
(A) Snatch Complex (20-25min)
1 x Hang Power Snatch + 1 x Power Snatch
NOTE: Increase load as desired without form suffering

(B) 7min AMRAP (up ladder)
3-6-9-12....etc..
Power Snatches - 40/30/25kg
Burpees

Tuesday, November 26, 2013

TUESDAY

(A) Bench Press - 2-4-6-8-10

(B) 3 Rounds
10 x Deadlifts - 80/50/35kg
10 x TTB
60 x Double Unders
Sub for Double-unders is 60 Single-unders + 10 Burpees

Monday, November 25, 2013

Monday

(A) HATCH PROGRAM – WEEK 12/DAY 1 – BACK SQUAT: 5@60% - 5@70% - 2×5@75%

FRONT SQUAT: 5@65% - 5@70% - 5@75%
Rest 90 seconds between sets, including the transition between Back Squat and Front Squat.

(B) 16min AMRAP
200m run
7 x Power Cleans - 50/30/25kg
10 x Abmat Sit-ups

Friday, November 22, 2013

FRIDAY

(A) Hatch Squat - Week 11,Day 2

(B) 3 Rounds
5 x G2O - 60/40/30kg
10 x Lateral Burpees (Over Bar)

THEN REST 2min
THEN RUN MAX DISTANCE IN 2 1/2min (150sec)

Thursday, November 21, 2013

THURSDAY

THURSDAY
(A) Snatch Complex - Every 90 seconds for 10 sets
10min to find a moderate load,THEN Perform
1 x Power Snatch + 1 x OHS + 1 x Snatch
NOTE: If your OHS is considerably weaker than your Power Snatch then perform 2 x OHS with a 3sec pause in bottom on one minute (use a dowel if needed), then 2 x Power Snatch on the alternate minute.

(B) 12min AMRAP
5 x Snatch Grip Deadlifts - 60/40/30kg
10 x Russian KB Swings - HEAVY
30 x Double Unders
NOTE: Today's scaling for anyone with less than 10 consecutive DUs is a 1/2 Gasser

Wednesday, November 20, 2013

WEDNESDAY

(A) Power Clean & Jerk - EMOTM x 10
Build up to 75% then perform 1 rep EMOTM x 10

(B) 15min AMRAP
Run 200m (Sprint, No Gaming for Pull-ups)
MAX Unbroken Pull-ups
Recover 30sec
MAX Unbroken Push-ups
NOTE: As soon as run is completed, jump straight on bar. As soon as perfect plank on push-ups is compromised your done! No resting, just honest reps. TIP: Think which grip will give you best opportunity for MAX Reps.

(C) Planks - front/side; 2 x near max hold

Tuesday, November 19, 2013

KELLY

(A) Kelly
5 Rounds
Run 400 meters
30 box jump, 24 inch box
30 Wall ball - 9/6kg

(B) Work a skill or Strength

NOTES: Have fun with this one Team, Spend plenty time prepping & plenty of time rolling out afterward.
Pick the Coaches brains on the WOD & how to roll out afterward. That's what we are there for.

Monday, November 18, 2013

Monday

(A) Hatch Squat - Week 11, Day 1
Front Squat
Back Squat

(B) For Time
50 x Air Squats
30 x TTB
20 x Pull-ups OR Dips
30 x TTB
50 x Air Squats

OPTIONAL EXTRA
Handstand Practice (Any component) Get upside down & have fun with it.

Friday, November 15, 2013

FRIDAY

(A) Hatch Squat Cycle Back & Front Squat, Week 10 - Day 2

(B) 3 Rounds
10 x Hang Squat Cleans - 50/35/25kg
50 x Double Unders

(C) *Twice a week session Athletes, spend 10min on a skill before rolling out/mobilising.
**If you have been in for most of the week then roll out/mobilise only..

Thursday, November 14, 2013

THURSDAY


(A) Hang Snatch + Snatch - 1-1-1-1-1
Quickly build to a Heavyish single rep of above complex & complete 5 working sets using the same weight.
A single rep = 1xHS+1xSnatch, Ideally you should not dump the bar until both the Hang & then the Snatch are completed. 

(B) 
Run 800m
THEN PERFORM
3 Rounds
10 x Power Snatch - 45/30/25kg
10 x Box Jumps - 24/20

THEN AFTER THE LAST REP OF RND 3
Run 800m

Wednesday, November 13, 2013

WEDNESDAY


(A) JERK COMPLEX: 1-1-1-1-1-1
1 Jerk Complex consists of 1xPush Press + 1xPush Jerk + 1xSplit Jerk. Rest no more than 90 seconds between sets. 

(B) For Time
21 x HSPU
15 x BURPEE LATERAL BAR HOPS
9 x DEADLIFTS - 100/70/50kg
15 x HSPU
10 x BURPEE LATERAL BAR HOPS
6 x DEADLIFTS - 100/70/50kg
9 x HSPU
5 x BURPEE LATERAL BAR HOPS
3 x DEADLIFTS - 100/70/50kg

Tuesday, November 12, 2013

Tuesday


(A) Build to a ME Clean & Jerk in 6 lifts
THEN at 75% Perform EMOTM x 6
1 x Clean & Jerk + 3 x Burpee (Max Height Jump)

(B) 12 MINUTE AMRAP
5 x POWER CLEANS - 60/40/35kg
10 x KTE
20 x WALL BALLS - 9/6kg - 10/8ft

Optional Extra
EMOTM x 6
1/2 Gasser

Monday, November 11, 2013

Monday

(A) HATCH PROGRAM – WEEK 10/DAY 1
BACK SQUAT - 1x5@60% - 1x5@65% - 1x5@70% - 1x5@75%

FRONT SQUAT - 1x5@60% - 1x5@65% - 2×5@70%
Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat.


(B) 3 Rounds
Run 400m

20 x Pull-ups

20 x OHS - 40/30kg

Friday, November 8, 2013

Friday

A) Warm-up as needed. Rest only 90 seconds between working sets.
Week 9/Day 2 – Back Squat: 5 @ 65%, 3x5 @ 75%
Front Squat - 4x5 @ 65%

B) "CrossFit Games Open 11.1"
AMRAP in 10

30 Double Unders
15 Power Snatch (75/55)
(Any Athletes who competed way back then, compare and post)

Thursday, November 7, 2013

Thursday

(A) Work on a skill that needs attention OR Catch a missed Strength from the week

(B) 20min AMRAP:
10 x POWER CLEANS - 70/47.5/38kg
15 x TTB
1/2 Gasser

OPTIONAL EXTRA
200m Farmers Carry - Something HEAVY

Wednesday, November 6, 2013

Wednesday

A) Bench Press 5-5-5-5-5
Warm Up as needed.  Rest 2-3 minutes between sets.  Each set should be as heavy as possible.

B) For Time:

Run 1000m
50 Horizontal Ring Rows*
30 Shoulder to Overhead 61/43/35kg

*Note: Prep Group perform Pull-Ups

Tuesday, November 5, 2013

Tuesday

A) Clean & Jerk - Warm-up as needed. Rest only 90 seconds between working sets.
2x2 @ 60%, 1x2 @ 70%, 1 @ 80%, 1 @ 85%, 4x1 @ 90%
For doubles, drop and re-set.  Take no more than 10 seconds between reps.  All reps are full Squat and Split Jerk.

B) 15min AMRAP

Run 1000m

Rest 1 full minute then in remaining time:

AMRAP 
5 Snatch (Squat) 61/43/30kg
10 HR Push Ups
15 Pullups*

*Note: Prep Group perform Horizontal Ring Rows.

Monday, November 4, 2013

Monday

A) Warm-up as needed. Rest only 90 seconds between working sets.
Week 9/Day 1 – Back Squat: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%

B) 11min AMRAP

6 Front Squat 75/52.5/38.5kg
6 Burpee Over Box 30/24/20

Note: Burpee is jump and over the box to the other side, turn around and come back.  Each pass over the box is a rep.  Landing on the box is a scaled option.

Optional Extra's: Bar MU or Dips EMOTM x 10
Pick a number you can maintain for every round x 10

Friday, November 1, 2013

Friday

A) Hatch Program – Warm-up as needed. Rest only 90 seconds between working sets.
Week 8/Day 2 – Back Squat: 2 x5 @ 65%, 3x5 @ 70%
Front Squat - 4x5 @ 60%

B) 3min AMRAP
10 Thrusters - 95/65/60
10 Pull Ups

Rest 0:30

3min AMRAP
10 Power Cleans - 95/65/60
10 Burpees

Rest 0:30

3min AMRAP
10 Jerks - 95/65/60
10 Snatch (any) - 95/65/60