WEDNESDAY

Dane using the new Jerk Boxes.  

Thanks Roger and thanks HC.

WARM UP

Driveway run with Butt Kicks, Knee Highs etc

Goodmornings 3 Sets

(Don't Dilly Dally around today. Don't Rush, But Get It Done.

(A) (Capped at 20min from start of session time)

BANDED DEADLIFT: 5-5-5 @55-60% of "Deadlift" 1rm   

This is to be done as a Dynamic Movement. Control the load on the way down & once you get Band Tension on the way up "THINK FAST"

(B) - (Start 30min into the session)

IN 17min COMPLETE

Run 1200m (Run the CFP 800+400m)

THEN AMRAP OF

5 x Deadlift - 90/65

15 x Ring Dips 

(Perform parallel bar dips as sub if reqd)

**Eg: Use boxes with DBells on top.

NOTE: The clock is set for 17min & on 3-2-1 GO, a 1200m run will kick things off, & then in the remaining time after the run, you will perform an AMRAP of 5 x Deadlifts & 15 x Dips

     

TUESDAY

Warm Up:

10 x Push ups

10 x Box Jumps 

10 x Rock & Rolls Empty Bar

(A) 2 x HANG SNATCH

Build up to a ME lift over 12min

THEN 

EMOTM x 5 sets Perform (Use same load as ME Double)

1 x HANG SNATCH + 2 x BOX JUMP 30/24 + 1 x SNATCH

(B) 5 Rounds (Work/Recover 1:1)

1 x Full Gasser (2Handed Touches)

5 x Power Snatch @ 65-70% of Snatch

NOTE: How ever long it takes to do a round is the time you spend on recovery before starting the next round. 

SO RUN LIKE YOU STOLE SOMETHING ON THE FULL GASSER

CROSSFIT GEAR SALE. REEBOK IS HAVING A1/2 PRICE SALE

MONDAY

(A) Back Squat

* Set 1 – 5 reps @ 80% of 1-RM

* Set 2 – 3 reps @ 85-90%

* Set 3 – 1 rep @ 90-95%

* Sets 4-6 – 10 reps @ 65-75%

(B) 12min AMRAP (Scale Accordingly & Be Sensible)

With a partner & one Barbell 60/40kg

1 Squat Clean Thruster

2 Squat Clean Thruster

3 Squat Clean Thruster

(Stolen from CrossFit New England)

One athlete works while the other rests.  If Craig and Aaron are partners, Craig does one rep then Aaron does one rep. Craig does two reps and then Aaron does two.  Craig does three reps and Aaron does three reps.  That is one round.  They would then repeat the same sequence, 1.2.3...1.2.3...

Partial rounds count.  Score as complete rounds + extra reps (ie, 4+6).

This workout is harder and a better stimulus when done with a partner, but if you train solo you can do AMRAP 8 of 1-2-3 with a :30 rest between all reps.

FRIDAY

(A) OHS - Build to a ME lift over 15 min

(B) 12 min AMRAP
12 Back Squat 50/35
15 KB Swing 24/16
1/2 Gasser

THURSDAY

(A) Push Press 3-3-3
Jerk 2-2
NOTE: Push Jerk the first rep of the Jerk & Split the second.

(B) FOR TIME
20 Wallball 9/6kg @10ft
30 Push ups (Chest to ground)
40 Sit-ups (Heel 2 Heel)
15 Push-ups
10 Wallball

(C) Skills or Mobilise