Tuesday, December 31, 2013

TUESDAY

(A) Push Press - Find 5RM

(B) "Grindy Ladder" in 15min

1 Clean and Jerk - 61/43/36kg
1 Round of Cindy (5 pull ups, 10 push ups, 15 air squats)
2 Clean and Jerks
2 Rounds of Cindy
3 Clean and Jerks
3 Rounds of Cindy...
Etc, etc until 15min mark

*Score C&J + Reps in Cindy.

Monday, December 30, 2013

MONDAY

(A) 2 x Deadlifts + 1 x Hang Power Clean
Build up heavy over the course of 7 sets.

(B) For time:
10-9-8...3-2-1
Power Snatches - 50/34/27kg
1-2-3...8-9-10
Box Jumps 20/24

Friday, December 27, 2013

Friday

A) Snatch
3-3-3-3 TNG

B) 12min AMRAP

200m Run
10 Thrusters 43/30/30kg

Tuesday, December 24, 2013

"Eva"

R'xd "Eva"  Compare Here
5 Rounds
800m Run
30 x KB Swings 32/24kg
30 x Pullups
NOTE: Or Scale as needed If you would like to perform prescribed rounds & reps with altered load or movement etc

"Mini Eva" (Scale as needed)
5 Rounds
400m Run
15 x KB Swings
15 x Pullups

"Partner/Team Eva" (Scale as needed)
5 Rounds
Everyone Runs 800m
30 x KB Swings (Only 1person works at any time)
30 x Pullups (Same as swings)

Monday, December 23, 2013

MONDAY

(A) Clean & Jerk Complex:1-1-1-1-1
**One complex consists of 1 x Power Clean + 1 x Hang Clean + 2 x Jerks.
Warm-up as needed. Rest 90-120 seconds between sets. Build to a max effort.


(B) 4 Rounds
10 x Shoulder To Overhead - 61/43/35
15 x Deadlift - 61/43/35
20 x HR Push-ups
40 x Double Unders (Unbroken)

NOTE: If you don't get through the set unbroken, you start the double Unders again.
If your not yet able to perform 40 DU unbroken then pick 65% of your maximum unbroken record & use it + 5 Burpees.

Friday, December 20, 2013

FRIDAY

(A) Front Squat/Back Squat: 3X7/13 @ 65% of your 1RM FS
That's 3 sets of 7 x FS then straight away 13 x BS


(B) 20-10-5
Hang Power Clean and Jerk - 50/30/25kg
TTB
Burpee Box Jumps 24/20



Thursday, December 19, 2013

THURSDAY

(A) Thruster - 5-3-1

(B) 6 Min Up Ladder
3 x Thrusters - 40/30/25kg
3 x PullUps
THEN 6 + 6, 9 + 9, AND SO ON UNTIL 6 MINUTES IS UP.

THEN REST 2min
MAX REP Double Unders in 3min

Wednesday, December 18, 2013

WEDNESDAY

A) Snatch
Build in load to 80% of 1RM
THEN EMOTM x 10 Perform 2 lifts

B) 4 Rounds
In three minutes
Run 400m
As many Full Cleans @ 90% as possible in remaining time

*Rest two minutes between rounds

Tuesday, December 17, 2013

TUESDAY

(A) Sumo Deadlift - 3-3-3


(B) 3 Rounds
20 x KB Swings - 24/16
10 x Deadlift - Use 80% of part (A)
20 x Alternating KB G2O - 24/16 (10 each side)
REST 2min exactly at the end of each round.

NOTE: Spend plenty of time prepping for part (B)
Use the 2min recovery at the end of the round to practice techniques in lowering your heart rate as much as possible.


Monday, December 16, 2013

MONDAY

(A) In 10min find a Heavy load for the complex
1 x Power Clean + 1 x Push Press + 2 x Push Jerks (No Split)
THEN @ 75% of that, perform 1 lift
EMOTM x 10


(B) 21-15-9
OHS - 35/25/20kg
Over the Bar Burpees

THEN
Run 400m (at recovery pace) This should take ALMOST twice as long as your fastest 400m run time. Focus on lowering your heart rate whilst still moving above the pace that you would normally walk anywhere.



Friday, December 13, 2013

FRIDAY

(A) Snatch - EMOTM x 15min
Perform 1 lift EMOTM. Starting load should be around 65%. Increase load as desired & finish no heavier than 90%. Decrease load at any sign of technique suffering.

(B) 4 Rounds
Run 250m
15 Ring Dips
10 Cleans - 50/35/30kg

REST 90 seconds

Thursday, December 12, 2013

THURSDAY

(A) Bench Press - 10-8-6-4-2
*Work on Handstands/Handstand Holds with perfect hollow.

(B) 20min AMRAP
800m run
THEN IN REMAINING TIME
12 x Alternating Dbell Snatches 45/35lb
12 x HR Push-ups
12 x Box Jumps 24/20

Wednesday, December 11, 2013

Hero WOD

"DT"
5 Rnds @ 70.3/47.6/38.5
12 Deads
9 Hang Power Cleans
6 Push Jerks
NOTE:One bar & one load for entire WOD. Spend time prepping & choose your load that's tough but doable

Tuesday, December 10, 2013

TUESDAY

(A) Front Squat/Back Squat: 3 x 7/13 @ 65% (of max FS)

NOTE: Complete 7 Front Squats @ 65% of recent 1RM Front Squat, rack the bar, reset and complete 13 Back Squats @ (same weight). Do not rest while SWITCHING from Front to Back Squats. If your labouring & need to take a few breaths during the BS phase, that's ok.

(B) 15min Clock of 10-8-6-4-2
Power Snatch - 50/35/25kg
Bar Facing Burpees
NOTE: Once completed & for the remaining 15min time allowance perform a light jog in the car park. Just needs to be a shuffle but keep moving. Use a stopwatch if desired. If you don't get through the reps within the 15min simply record where you got up to. Don't stress about it. Everyone will be moving for 15min.

Monday, December 9, 2013

MONDAY

(A) Clean & Jerk - Find a 1RM

(B) 10min AMRAP
10 x C2B Pull-ups
20 x KB Swings - 24/16kg (Russian)
40 x Double Unders
**You have 60sec MAX to complete your DU. If your not done in that time, drop for 3 burpees & move on.
YOUR 60sec BEGINS FROM YOUR 1st D/U REP.

OPTIONAL EXTRA
Accumulate 2min L sit




CrossFit session in Oaxaca

Friday, December 6, 2013

FRIDAY

(A) SPLIT JERK: 3-3-3-3-3-3
Warm-up as needed. Establish a 3RM over the course of your 6 working sets
Rest 90-120 seconds between sets.

(B) 6min AMRAP:
5 x Full Clean into Thruster
10 x HR Push-ups
15 x KB Swings - 24/16/16kg

REST 3min

3min AMRAP
5 x Full Clean into Thruster
10 x HR Push-ups
15 x KB Swings - 24/16/16kg

Thursday, December 5, 2013

THURSDAY

(A) 1xPush Jerk + 1xSplit Jerk X 3 sets

(B) 20min AMRAP
10 x BOX JUMPS - 30/24
15 x WALL BALLS - Heavy - 10/8ft
10 x ALTERNATING DUMBBELL SNATCHES - Heavy (5 each hand)
NOTE: No dropping bells. The Dbell must be brought back to the ground under control for the rep to count.

Wednesday, December 4, 2013

WEDNESDAY

(A) Sumo Stance Deadlift
5-5-3-3-3

(B) For time:
25 Burpees
THEN
3 Rounds
10 Deadlift (Regular Stance) - @ BW
400m run
THEN
25 Burpees

Tuesday, December 3, 2013

TUESDAY

(A) Spend Aprox 20min on Complex, working to a Medium-Heavy
1 x Power Snatch + 1 x OHS + 1 x Hang Power Snatch
NOTE: Don't let the load affect your current ability level. This needs to be as perfect as your ability allows.

(B) 4 Rounds
15 x Hang Power Snatch - 40/30/25kg
15 x CTB Pullups - Chin
30 x Double Unders
OR 3 x Triple Unders

Monday, December 2, 2013

Squat 1RM

(A) Within 5 lifts find a FRONT SQUAT 1RM
Then in remaining time find a Back Squat 1RM
NOTE: Be confident but not reckless with your Back Squat journey. You will be already warmed up & ready to fire after you complete your Front Squats.

(B) 9min AMRAP
30 x HSPU Buy In
WITH REMAINDER OF TIME, COMPLETE AN UP LADDER OF…
3 x Hang Power Cleans - 50/35/28kg
3 x TTB
6 x HPC
6 x TTB
9-9, 12-12, 15-15 etc etc